INDEX May, 2003
Main Dishes, Side Dishes & Misc. Page
Baked Fish Casserole .................................................................................................................. 3
Bean and Beef Burritos ................................................................................................................. 3
Beef Noodle Shepherd’s Pie ........................................................................................................ 4
Beef Lettuce Wrap .......................................................................................................................... 4
BLT Pasta Salad ............................................................................................................................. 5
Bow Tie Chicken Supper ............................................................................................................... 5
Caramelized Garlic Chicken ........................................................................................................ 5
Chicken & Dumplings .................................................................................................................... 6
Chicken Corn Chowder ................................................................................................................. 6
Corn Chowder ................................................................................................................................. 6
Creamy Crab and Corn Chowder................................................................................................. 7
Crispy Chicken Cutlets................................................................................................................... 7
Creamed Corn Pancakes.............................................................................................................. 8
Creamy Italian Tomato Salad........................................................................................................ 8
Creamy Noodles Confetti............................................................................................................... 8
Easy Herb Omelet........................................................................................................................... 8
Egg Salad Sandwich....................................................................................................................... 9
English Muffin French Toast.......................................................................................................... 9
Extra-crispy Oven Fried Chicken................................................................................................. 10
Fried Cabbage............................................................................................................................... 10
Garlic Cauliflower.......................................................................................................................... 10
Garlicky Pork with Basil................................................................................................................ 10
Garden Swill Steak........................................................................................................................ 11
Guiltless French Fries.................................................................................................................. 11
Ham Salad Sandwiches.............................................................................................................. 11
Italian Sauced Fish....................................................................................................................... 12
Low Fat Shrimp Chowder............................................................................................................ 12
Macaroni and Cheese Salad...................................................................................................... 12
No-Fry French Toast..................................................................................................................... 13
Old Fashioned Beef, Macaroni, and Tomato Casserole....................................................... 13
Potato Cakes.................................................................................................................................. 14
Potato Soup.................................................................................................................................... 14
Pumpkin Raisin-Nut Bread......................................................................................................... 14
Raspberry Smoothie..................................................................................................................... 15
Rice and Bean Stuffed Peppers................................................................................................. 15
Quick Bulgur Minestrone.............................................................................................................. 16
Roasted Pepper & Onion Steaks............................................................................................... 16
Sicilian Chicken............................................................................................................................. 17
Six Can Chicken Tortilla Soup.................................................................................................... 17
Skillet Chicken Soup..................................................................................................................... 17
Southern Cornbread..................................................................................................................... 18
Steak and Bean Chowder............................................................................................................ 18
Sole Marseille................................................................................................................................ 19
Tomato Tofu Soup......................................................................................................................... 19
Appetizers
Baked Potato Skins....................................................................................................................... 21
Blue Cheese Seafood Dip........................................................................................................... 21
Caramel Apple Crisp Pizza.......................................................................................................... 22
Caramel Apple Dip........................................................................................................................ 23
Crab Appetizer................................................................................................................................ 23
Crab Dip.......................................................................................................................................... 23
Creamy Garden Squares............................................................................................................. 23
Dilled Garden Dip.......................................................................................................................... 24
Hush Puppies (Baked)................................................................................................................. 25
Mom’s Cheese Ball ..................................................................................................................... 25
Low Fat Layered bean Dip........................................................................................................... 25
Pork on Horseback ...................................................................................................................... 26
Skinny Pinwheels ......................................................................................................................... 26
Desserts
Angel Macaroons .......................................................................................................................... 27
Applesauce Cookies ................................................................................................................... 27
Applesauce Gingerbread ............................................................................................................ 28
Applesauce Butterscotch Pudding Treats ............................................................................... 28
Baked Sugar ‘n Spice Doughnuts ............................................................................................. 28
Banana Oatmeal Cookies .......................................................................................................... 29
Carrot-Raisin Snack Cake .......................................................................................................... 29
Cheesecake Squares ................................................................................................................. 30
Cherry-Chocolate Snack Cake .................................................................................................. 30
Cherry Cobbler .............................................................................................................................. 30
Rhubarb Cobbler...................................................................................................................... 31
Chewy Applesauce and Peanut Butter Cookies .................................................................... 31
Chewy Chocolate Oatmeal Cookies ........................................................................................ 31
Chewy Chocolate Chip Oatmeal-Raisin Cookies ................................................................. 32
Chocolate Cookies ...................................................................................................................... 32
Chocolate Chunk Cookies ......................................................................................................... 33
Chocolate Peanut Butter Frozen Bars ...................................................................................... 33
Cinnamon Apple Crisps ............................................................................................................. 33
Crispy Peanut Butterscotch Pie ................................................................................................. 33
Deep Dish Apple Pie ................................................................................................................... 34
Devil’s Delight Cookies ............................................................................................................... 34
Double Apple Bran Cereal Muffins ............................................................................................ 34
Fat Free Pie Crust ........................................................................................................................ 35
Pistachio Fluff ................................................................................................................................ 35
Sour Cream Banana Loaf Cake ................................................................................................ 36
Ultimate Chocolate Sorbet.......................................................................................................... 36
Posted by
Others
Pasta with Shrimp and Asparagus ........................................................................................... 37
Pumpkin Pudding ......................................................................................................................... 37
Arrabbiatta Sauce with
Penne Pasta .............................................................. 38
Chicken Stuffed Rellenos .............................................................................. 38
Curried Crab Salad ...................................................................................................................... 39
Chilled Curried Tomato Soup .................................................................................................... 39
Chilled Dutch Apple Soup ........................................................................................................... 40
Cold Roasted Red Pepper Soup .............................................................................................. 40
Chicken Soup with Lime and Cilantro ...................................................................................... 41
My Best Turnips ............................................................................................................................ 42
Poached Egg in Bouillon ............................................................................................................ 42
Hummus ........................................................................................................................................ 43
Giant Oatmeal Raisin Breakfast Cookies ............................................................................... 43
Country Steak with Gravy ............................................................................................................. 44
Sesame Chicken .......................................................................................................................... 44
Frozen Watermelon Virgin Marguerite ...................................................................................... 44
Pineapple Smoothie .................................................................................................................... 45
Zero Point Dump Soup ................................................................................................................ 46
Mango Salsa ................................................................................................................................. 46
Pineapple Salsa ........................................................................................................................... 46
Pot Roast ....................................................................................................................................... 47
MAIN DISHES, SIDE DISHES AND MISC.
Baked Fish Casserole
Servings: 4 servings (4 points)
1 box (10 oz.) Birds Eye® frozen Peas and
1 tbsp. prepared mustard
1/4 cup ketchup
1/4 cup light mayonnaise
1 pound sole or snapper filets, skinless and boneless
Instructions: Preheat oven to 350. In baking pan, spread peas and pearl onions.
In mixing bowl, mix mustard, ketchup and mayonnaise. Spread fish filets over
peas and pearl onions. Spread mustard-ketchup-mayo mixture over fish. Bake for
20 minutes.
Suggestion: Substitute boneless chicken breasts for fish filets and follow same
directions.
Calories 210 Total fat 6g (9%) Saturated fat 1g Cholestrol 55g
Serves 8 (3/4 cup) (4 points)
3 cups water
2 cups dried brown lentils
1/2 teaspoon salt, divided
1 cup diced onion
2/3 cup ketchup
1/3 cup maple syrup
1/4 cup prepared mustard
1/2 teaspoon ground ginger
1/2 teaspoon vanilla extract
1/4 teaspoon ground allspice
1/4 teaspoon black pepper
Preheat oven to 350 degrees.
Combine water, lentils, and 1/4 teaspoon salt in a large saucepan. Bring to a
boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain lentils in
a colander over a bowl, reserving 1 cup cooking liquid.
Combine lentils and diced onion in an 11x7-inch baking dish. Combine 1/4
teaspoon salt, reserved cooking liquid, ketchup, and the remaining ingredients.
Pour the ketchup mixture over the lentil mixture, stirring to combine. Bake at
350 degrees for 1 hour.
NUTRITIONAL INFO:
Calories 233; carbohydrates 44.2 g; cholesterol 0 mg; fat 1 g; sodium 488 mg;
protein 14.4 g; calcium 49 mg; iron 4.9 mg; fiber 6.2 g
YIELD:
8 servings (serving size: 3/4 cup) Source: Cookinglight.com
Bean & Beef Burritos
Serves 6 (6 points)
Nonstick cooking spray
1/2 pound beef round steak, cut into 1/2-inch pieces
3 cloves garlic, minced
1 can (about 15 ounces) pinto beans, rinsed and drained
1 can (4 ounces) diced mild green chilies, drained
1/4 cup finely chopped fresh cilantro
6 (6-inch) flour tortillas
1/2 cup (2 ounces) shredded reduced fat Cheddar cheese
Spray nonstick skillet with cooking spray; heat over medium heat until hot. Add
steak and garlic; cook and stir 5 minutes or until steak is cooked to desired
doneness.
Stir beans, chilies and cilantro into skillet; cook and stir 5 minutes or until
heated through.
Spoon steak mixture evenly down center of each tortilla; sprinkle cheese evenly
over each tortilla. Fold bottom end of tortilla over filling; roll to enclose.
Garnish with salsa and nonfat sour cream, if desired. (Add those points)
Nutrition information:
Calories 278, Total Fat 7 g, Sat. Fat 2 g, Protein 19 g, Carbohydrates 36 g,
Cholesterol 31 mg, Sodium 956 mg, Dietary Fiber 1 g
Beef Noodle Shepherd's Pie
(Printed from Allrecipes, Submitted by Cathy, who writes: “I don't know where I
got this recipe, but my family really likes it! When I'm in a hurry, I use
Idaho instant potatoes.”)
Serves 6 (7 points)
1 pound ground beef
1 1/2 cups hot water
1 (1.25 ounce) package beef with onion soup mix
1/2 cup uncooked elbow macaroni
2 cups prepared mashed potatoes
1 tablespoon paprika
1. Preheat oven to 425 degrees F (220 degrees C).
2. In a medium skillet, brown beef over medium high heat and drain. Stir in
water, soup mix and elbow macaroni; let simmer all together for 5 minutes.
3. Pour mixture into a 9x13 inch baking dish. Top with potatoes and sprinkle
with paprika. Bake in the preheated oven for 15 to 20 minutes and serve hot.
Per serving Calories 342 Protein 15.6g Total Fat 22.4g Sodium 660mg Cholesterol
66mg Carbohydrates 19.4g Fiber 2g
Beef Lettuce Wrap
Hi - This recipe was in our newspaper Sunday. It won the 2003 Grand Prize
"Best of Beef" contest in Minnesota. It makes 4 servings -- each
serving = 3 wraps = 9 points when using beef and 7 points for 3 wraps when
using ground turkey
1 pound lean ground beef
1 medium red onion, finely chopped
2 cloves garlic, minced
Salt to taste
1 15-ounce can wild rice, drained, or 2 cups cooked wild rice
1 7.5-ounce jar roasted red peppers, finely chopped
1/2 cup chopped fresh cilantro
12 leafs iceburg or green leaf lettuce
Cilantro sprigs
Brown ground beef in a large nonstick skillet over medium heat 8 to 10 minutes,
adding onion and garlic after about 3 minutes, until beef is not pink, breaking
beef into small pieces. Season with salt. Stir in wild rice and peppers. heat
over medium heat; cook and stir 1 to 2 minutes. Stir in chopped cilantro.
Lay lettuce leaves on a clean surface. Divide beef mixture evenly among leaves.
Carefully roll up each to enclose filling. Arrange stuffed rolls on serving
plate. Garnish with cilantro.
Makes 4 (3-roll) servings. 9 points using ground beef; 7 points using ground
turkey.
BLT Pasta Salad -- 3 Points
Serves 10 (3 points) Serving = 1 cup
3 2/3 cups cooked elbow macaroni -- (8 oz. uncooked), cooked without salt or
fat
4 cups tomatoes -- peel, seed & coarsely chopped (about 2 lbs. )
4 slices cooked bacon -- hickory-smoked, crumbled
3 cups iceberg lettuce -- (prepackaged), very thinly sliced
1/2 cup fat-free mayonnaise
1/3 cup low-fat sour cream
1 tablespoon Dijon mustard
1 teaspoon sugar
2 teaspoon cider vinegar
1/2 teaspoon salt
1/2 teaspoon pepper
Combine first 4 ingredients in a large bowl; toss gently. Combine mayonnaise
and next 6 ingredients; stir well. Add dressing to salad; toss gently. Serve
immediately.
Yield: 10 cups. (10 Servings of 1 cup)
Per Serving: Calories 149 (18% from fat); Protein 4.7g; Fat2.9g Carb 26g; Fiber
1.4g; Cholesterol 5mg; Iron 0.7mg; Sodium 367mg, Calcium 18mg.
Bow Tie Chicken Supper
(Lowfat)
Serves 6 (1 cup) (5 Points)
1 lb. boneless skinless chicken breasts, cut into 1/4" strips
1 tbsp. olive or canola oil
1 small sweet red pepper, julienned
1 small zucchini, cut into 1/4" slices
1 small onion, chopped
2 garlic cloves, minced
1/2 cup frozen peas, thawed
1 tsp. Italian seasoning blend
1 cup bow tie pasta, cooked and drained
2 med. tomatoes, seeded and chopped
1/3 cup shredded Parmesan cheese
In large nonstick skillet, sauté chicken in oil for 3-5 min. or until no longer
pink. Remove and keep warm. In the same skillet, stir-fry red pepper, zucchini,
onion and garlic for 3-4 min. or until vegetables are crisp-tender. Add the
peas and seasonings; stir-fry for 2 min. Add pasta and tomatoes, cook for 1
min. Remove from the heat. Gently stir in chicken. Sprinkle with cheese.
Per serving: 256 cal, 7g fat, 2g sat fat, 71mg chol, 219mg sod, 15g carb, 3g
fiber, 32g prot
Exchanges: 3 lean meat, 1 starch
Caramelized Garlic Chicken
Serves 4 (3 points)
2 teaspoons olive oil
4 garlic cloves, minced
4 teaspoons brown sugar
4 boneless, skinless chicken breast halves
Heat oven to 500 degrees. Line shallow roasting pan with foil; spray foil with
nonstick cooking spray.
Heat oil in a small nonstick skillet over medium-low heat until hot. Add
garlic, cook 1 to 2 minutes or until garlic begins to soften. Remove from heat;
stir in brown sugar until well mixed. Place chicken breast halves in sprayed
foil-lined pan; spread garlic mixture evenly over chicken.
Bake at 500 degrees for 10 to 15 minutes or until chicken is fork-tender and
juices run clear.
Per serving: 170 calories, 5 g fat, 75 mg cholesterol, 65 mg sodium, 5 g carbohydrate,
27 g protein
Chicken & Dumplings
Serves 4 (4 points)
2 cans fat free chicken broth
1 can cream of Chicken soup reduced fat
1/2 cup water
6 (8 inch) tortillas(98% fat free) cut into 1 to 1 1/2 inch strips
2 boned and skinless chicken breasts
Cook chicken breasts in broth and when done remove chicken breasts and cut into
cubes or slices. Mix chicken soup with water until smooth. and add broth. Bring
to a rapid boil and slowly add tortilla strips to the broth. Do not stir.
Reduce heat to simmer and add chicken. Cover and cut for 30 minutes. Gently
stir twice during the cooking to prevent sticking. Vegetables can be added
peas, carrots, etc.
Makes 4 serving
4 point each.
Nan adds: If you need it thicker, you can add a small amount of instant mashed
potatoes. This is soooo good. Y'all enjoy!
Chicken Corn Chowder
Serves 4 (1 ½ cup) 6 points
2 cups (one 16-ounce can) chicken broth
1 cup (5 ounces) diced raw potatoes
1 cup diced carrots
2 cups (one 16-ounce can) cream-style corn
1 ½ cups (8 ounces) diced cooked chicken breast
1 ½ cup (one 12-ounce fluid can) Carnation evaporated skim milk
1/8 teaspoon black pepper
1/3 cup (3/4-ounce) instant mashed potato flakes
1 teaspoon dried parsley flakes
In a large saucepan, combine chicken broth, potatoes, and carrots. Cover and
cook over medium heat until vegetables are tender, about 10 minutes. Add
cream-style corn, chicken, evaporated skim milk, and black pepper. Stir in
instant potato flakes and parsley flakes. Simmer 5 minutes.
Corn Chowder
Serves 4 (1 ½ cups) 3 points
4 cups (two 16-ounce cans) vegetable broth
2 cups frozen whole-kernel corn
½ cup (one 2.5-ounce jar) canned sliced mushrooms, drained
1 tablespoon dried onion flakes
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
1 ½ cups (one 12-fluid ounce can) Carnation evaporated skim milk (use soy milk
if vegan)
3 tablespoons flour
In a medium saucepan, combine chicken broth, corn, chicken, mushrooms, onion
flakes, parsley flakes, and black pepper. Bring mixture to a boil. Reduce heat
and simmer 15 minutes. In a covered jar, combine evaporated milk and flour.
Shake well. Pour into hot soup mixture, stirring constantly. Lower heat and
simmer 10 minutes, stirring often.
Creamy Crab and Corn Chowder
Serves 6 (1-cup) servings (5 points)
1 to 2 garlic cloves, minced (1 teaspoon)
8 oz. (2 cups) flaked imitation crabmeat (surimi)
2 (12-oz.) cans evaporated skimmed milk
1 (15-oz.) can cream-style corn
1 (11-oz.) can corn with red and green peppers
2 teaspoons dried dill weed
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon dried thyme leaves
1/2 cup mashed potato flakes
Spray nonstick Dutch oven with nonstick cooking spray. Heat over medium heat
until hot. Add garlic; cook and stir 1 to 2 minutes or until golden brown. Add
imitation crabmeat; cook 1 minute.
Stir in milk, cream-style and whole kernel corn, dill, salt, pepper and thyme.
Bring to just a boil, stirring constantly. Add potato flakes; cook and stir
until thickened.
Per serving: 250 calories, 1 g fat, 15 mg cholesterol, 900 mg sodium, 2 g
fiber, 43 g carbohydrate, 17 g protein
Crispy Chicken Cutlets
Serves: 6 (5 points)
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
Creamed Corn Pancakes
1 16oz can creamed corn
3 heaping tablespoons of flour
1 egg
1 tsp. baking powder
Combine all ingredients. Spray a skillet with cooking spray and heat. Pour 1/4
cup corn batter onto the hot skillet. Fry until golden brown. Turn over and
brown other side. Salt lightly and serve.
1 serving = ½ cup (2 pancakes) 2 pancakes = 2 POINTS
Creamy Italian Tomato Salad
Serves 4 (2/3 cup) 0 points
2 cups cherry tomatoes, quartered
3 tablespoons (3/4 ounce) Kraft shredded reduced-fat mozzarella cheese
¼ cup Kraft fat-free Ranch dressing
2 tablespoons Kraft Italian fat-free dressing
1 tablespoon fresh parsley or 1 teaspoon dried parsley flakes
In a medium bowl, combine tomatoes and cheese. In a small bowl, combine
dressings. Mix well. Pour dressing mixture over tomatoes. Add parsley. Mix
gently to combine and cover and refrigerate for at least 15 minutes. Mix gently
before serving.
From: Healthy Exchanges Cookbook by JoAnna Lund
Creamy Noodles Confetti
Serves 6 (4 points)
3 cups egg noodles -- about 1-1/2 pounds, dry medium
10 ounces condensed Cream of Chicken soup -- (1 can), Campbell's low fat (or
cream of mushroom or celery)
1/2 cup milk
2 carrots -- shredded
2 green onions -- chopped
1/2 cup cheddar cheese -- shredded
Green onions for garnish
Prepare noodles according to package directions. Drain. Meanwhile, in medium
saucepan, combine soup, milk, carrots and onions; cover. Bring to boil. Reduce
heat and simmer 5 minutes or until carrots are tender, stirring occasionally.
Stir in cheese and noodles. Over medium heat, heat through. Garnish with green
onion, if desired.
Makes 4 servings. Per Serving (excluding unknown items): 268 Calories; 11g Fat;
11g Protein; 31g Carbohydrate; 2g Dietary Fiber; 52mg Cholesterol; 680mg
Sodium.
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
Cooking Instructions
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
Egg Salad Sandwich
Serves 6 (4 points)
16 oz. (2 8-ounce cartons) Egg Beaters
1/4 cup low fat mayo
1/4 cup chopped celery
1/4 cup chopped red or green bell bepper
2 table pickle relish
Salt and pepper to taste
12 slices wheat bread
Spray nonstick skillet with nonstick spray. Cook Eggbeaters on low for about 8
minutes. Cool and chop. Combine Eggbeaters, mayo, celery, peppers, relish, salt
ann pepper to taste in a large bowl. Cover and chill. Add salad greens, sliced
tomatoes and sprouts after spreading mixture onto wheat bread slices.
Per serving: 200 calories, 480 mg sodium, 12 g protein, 0 mg cholesterol, 5 g
fat
FROM: Eggbeaters carton
English Muffin French Toast
Makes 2 servings (3.0 points per serving)
1 English Muffin (1 point English muffins, not available in all areas)
1/4 Egg Beater
1/8 Skim Milk
1 tsp. vanilla extract
Cinnamon to taste
1/8 cup of Lite Syrup
Mix Egg Beater, milk & vanilla extract together in a small bowl to form
mixture. Dip muffin into mixture, and cook on med high heat in frying pan or
grill sprayed with Pam. Sprinkle with cinnamon, and cook till toasted on both
sides. Add syrup for a great tasting, low fat anytime meal!
Store remaining mixture for another muffin day!
Yield: 2 servings 3.0 POINTS per serving
Extra-Crispy Oven Fried Chicken
Sevres 4 (4 points)
2 whole chicken breasts, halved
½ cup nonfat milk
½ cup Grape Nuts flakes
Remove skin from chicken, bone if desired. (Or just start with boneless
skinless chicken breasts). Dip chicken in milk, then in Grape Nuts flakes. Bake
in a nonstick pan at 400 degrees for 30 minutes. Reduce heat to 350 degrees.
Cover loosely with foil; bake 20 to 30 minutes longer. Do not turn chicken
during baking.
Per serving: 203 calories; 3 g fat; 13 g carbohydrates; 29 g protein; 74 mg
cholesterol; 177 mg sodium; 0 g fiber.
From: Don’t Eat Your Heart Out
Fried Cabbage
Spray a non stick skillet with buttery spray. Chop desired amount of cabbage
Put in skillet. Add chopped onion, and sprinkle with Bacon Bits, a little
Splenda & seasonings (such as garlic, salt, pepper etc.) Cover with lid and
let it steam. May add a tablespoon of water & 1/2 tsp chicken bouillon.
Stir and steam till done. 0 points
Garlic Cauliflower
Serves 4 (0 points per serving)
2 tsp. olive oil
1-1/4 lbs. cauliflower florets
1 medium red bell pepper, seeded and cut into 1/2 inch strips
3 cloves garlic, minced
1/4 tsp. crushed red pepper
1/4 cup vegetable stock or water
Heat oil in a heavy nonstick skillet over medium high heat. Sauté next 4
ingredients 2-3 minutes, stirring frequently. Add stock, cover skillet and cook
another 3-4 minutes or until cauliflower is tender.
Nutrition information:
calories 63, fat 3.0g, 38% calories from fat, cholesterol 0mg, protein 3.0g,
carbohydrates 8.0g, fiber 4.2g, sugar 2.5g, sodium 39mg
Garlicky Pork With Basil
Serves 4 (3 Points)
3/4 pound lean pork tenderloin
1 teaspoon vegetable oil
1/4 cup chicken broth
1/4 cup chopped fresh basil OR 1 tablespoon plus 1 teaspoon dried basil leaves
1/8 teaspoon ground red pepper (cayenne)
4 cloves garlic – crushed
Trim fat from pork if necessary. Cut pork crosswise into 8 pieces. Flatten each
piece to 1/4-inch thickness between waxed paper or plastic wrap. Heat oil in
10-inch nonstick skillet over medium-high heat. Cook pork in oil about 3
minutes, turning once, until brown. Stir in remaining ingredients. Heat to
boiling; reduce heat. Cover and simmer about 5 minutes or until pork is no
longer pink in center.
Garden Swiss Steak
Servings: 4 servings (3 points)
Cook Time: 1 1/2 hours
Prep Time: 5 minutes
2 teaspoons vegetable oil
1 pound beef round steak, cut into 4 pieces
2 cans (14-1/2 ounces) stewed tomatoes, undrained
1/4 teaspoon thyme
1/2 teaspoon salt
1/8 teaspoon pepper
1 package (16 ounce) Birds Eye® Broccoli, Corn and Red Pepper
Instructions: In large skillet, brown beef on both sides in oil over
medium-high heat; drain. Add tomatoes, thyme, salt and pepper; cover and cook
over low heat 1-1/4 hours or until meat is tender, stirring occasionally.
Increase heat to medium, add vegetables, stir and cook an additional 5 to 6
minutes.
Serve over hot rice.
Calories 120 Total fat 3g (5%) Saturated fat 3g Cholestrol 0g
Guiltless French Fries
Serves 4 (2 points per serving)
1 lb. baking potatoes
1/2 tsp. salt
1-1/2 tsp. garlic powder
1-1/2 tsp. dried dill weed
1/4 tsp. Italian herb seasoning
nonstick cooking spray
Wash and cut potatoes into bite size pieces or French fry-size strips. In a
large plastic bag, add salt, garlic powder, dill weed, and Italian seasoning.
Add potatoes, close, and shake until coated. Spray a cookie sheet with nonstick
spray. Place potatoes on cookie sheet and spray lightly with nonstick spray.
Bake at 375°F for 50 minutes.
Nutritional Information:
Per serving: calories 94, fat 0.1g, 1% calories from fat, cholesterol 0mg,
protein 2.6g, carbohydrates 21.5g, fiber 2.0g, sugar 1.8g, sodium 299mg
Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 1.1, Lean
meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0
Ham Salad Sandwiches
4 servings (5 points per serving)
1/4 lb. cooked ham, chopped
1/4 cup shredded cheddar cheese
1/4 cup celery, finely chopped
1/4 cup scallions, finely chopped
2 Tbs. carrot, shredded
2 Tbs. fat-free mayonnaise, or salad dressing
1 egg, hard cooked, chopped
1 Tbs. green olives, chopped
1/4 tsp. garlic powder
8 slices rye bread (or wheat bread if preferred)
4 lettuce leaves
Combine all ingredients, except bread and lettuce, in a food processor or bowl.
Season with pepper to taste and mix well. Chill thoroughly. Spread ham salad
over half the bread slices. Top with lettuce and other bread slices.
Nutritional Information:
Per serving: calories 240, fat 6.8g, 26% calories from fat, cholesterol 70mg,
protein 15.0g, carbohydrates 28.6g, fiber 1.9g, sugar 1.6g, sodium 853mg
Italian Sauced Fish
Serves 8 (4 points)
2 16oz. pkg. frozen flounder fillets, thawed
1 8 oz. can spaghetti sauce with mushrooms
2 tbs. chopped onion
1 4 oz. pkg. shredded mozzarella cheese (1 cup)
Arrange fillets in single layer on well-greased 15 1/2"x10
1/2"x1" baking sheet. Sprinkle with salt. Mix spaghetti sauce and
onion; pour over fillets. Bake, uncovered, at 350 degrees until fish flakes
easily with fork, about 25-30 min. Sprinkle with cheese; return to oven till
cheese melts, about 3 minutes.
Low Fat Shrimp Chowder
Serves 6 (5 points per serving)
1 Tbsp extra virgin olive oil
1 chopped onion
1 diced red or green bell pepper
2 1/2 cups skim milk
1 1/2 cups evaporated skim milk (one 12-ounce can)
2 medium baking potatoes, peeled and diced
2 cups frozen or canned whole-kernel yellow corn
1 pound large or medium-sized shrimp, peeled and deveined
1/3 cup chopped fresh cilantro
Salt and pepper, to taste
In a large pot, sauté onion and pepper in olive oil until soft, about 12
minutes. Add milk, corn, and potatoes. Cover. Slowly bring to a boil and simmer
over low heat until potatoes are tender, about 10 minutes. Add shrimp and cook
about 3 minutes or until shrimp turns pink. Do not overcook shrimp. Add more
skim milk if needed. Ladle into bowls and top with cilantro.
Nutritional Information: Per serving: 278 calories, 24g protein, 4.2g fat (0.8g
saturated), 2.7g fiber, 38g carbohydrates, 224mg sodium.
Macaroni and Cheese Salad
Serves 4 (1 cup = 4 points)
2 c. cold cooked elbow macaroni, rinsed and drained (1 1/3 c. dry = 2 cooked)
3/4 c. shredded Kraft reduced-fat Cheddar cheese
1 c. diced celery
1 c. coarsely chopped fresh tomatoes
1/4 c. diced green bell pepper
1/2 c. Kraft Fat Free Ranch Dressing
1/3 c. Kraft Fat Free Mayonnaise
1 t. prepared mustard
1/4 t. black pepper
In a large bowl, combine macaroni, Cheddar cheese, celery, tomatoes, onion, and
green pepper. Add Ranch dressing, mayonnaise, mustard, and pepper. Mix gently
to combine. Cover and refrigerate for at least 30 minutes. Gently stir again
just before serving.
No-Fry French Toast
Serves 4 (4 points)
Nonstick cooking spray
1 slightly beaten egg
1 slightly beaten egg white
3/4 cup fat-free milk
1 teaspoon vanilla
1/8 teaspoon ground cinnamon
8 1/2-inch-thick slices French bread
1/4 teaspoon finely shredded orange peel
1/2 cup orange juice
1 tablespoon honey
1 teaspoon cornstarch
1/8 teaspoon ground cinnamon
1 tablespoon powdered sugar (optional)
Coat a large baking sheet with cooking spray. In a pie plate, combine egg, egg
white, milk, vanilla, and 1/8 teaspoon ground cinnamon. Soak bread slices in
egg mixture about 1 minute per side. Place on prepared
baking sheet. Bake in a 450ºF about 6 minutes or until bread is lightly
browned. Turn bread over and bake 5 to 8 minutes more or until golden brown.
Meanwhile, for orange syrup, in a small saucepan, stir together orange peel,
orange juice, honey, cornstarch, and 1/8 teaspoon ground cinnamon. Cook and
stir until thickened and bubbly. Cook and stir 2 minutes more.
If desired, sift powdered sugar over toast. Serve with warm orange syrup. Makes
4 servings.
Points per serving: 4
Nutrition facts per serving: 171 calories, 3g total fat (1g saturated fat),
54mg cholesterol, 263mg sodium, 29g carbohydrate, 0g fiber, 7g protein.
Old Fashioned Beef, Macaroni, and Tomato Casserole
Makes 4 (1 cup) servings --- 4 Points (Diabetic)
2/3 cups uncooked macaroni
3 cups water
1 lb. lean ground beef
1/4 cup finely chopped onion
1 tbsp. finely chopped celery
1/4 cup finely chopped green bell pepper
1 tbsp. low-sodium Worcestershire sauce
1 tbsp. low-sodium soy sauce
1 cup canned low-sodium tomatoes, crushed
1 cup low-sodium tomato juice
1/8 tsp. pepper
1/2 tsp. dried basil
1 tsp. parsley flakes
Cook the macaroni in water until tender. Drain and rinse with cold water. Set
aside. Combine the ground beef, onion, celery, green pepper, and Worcestershire
and soy sauce in a frying pan. Cook until beef is browned and the vegetables
are tender. Combine the tomatoes, tomato juice, pepper, basil and parsley in a
large pan. Add the ground beef mixture and bring to a boil. Reduce to a simmer
and stir in the macaroni. Simmer until warmed through.
Per serving: 193 cal, 7.1g fat, 2.8g sat fat, 27.5mg chol, 324mg sod, 13.8g
carb, 1.1g fiber, 18g prot, 489mg pot
Potato Cakes
6 servings - 1 Point per serving
2 cups potatoes, mashed
2 tablespoons onions, chopped
1/8 teaspoon salt
1 teaspoon oil
1 egg white, slightly beaten
2 tablespoons all-purpose flour
pepper
In a medium size bowl, combine potatoes, egg white, onion, flour, salt and
pepper.
Meanwhile, heat oil in a large skillet over medium high heat.
When hot, put about 2 tablespoons potato mixture for each cake into skillet.
Cook until well browned, then turn with a spatula and cook other side until
brown.
Continue making takes, keeping first ones warm.
Potato Soup
Serves 5 (2 points per serving)
1 onion, chopped
2 stalks celery, chopped
2 (14 ounce) cans chicken broth
4 potatoes, peeled and cubed
1 pinch dried parsley
1 teaspoon garlic powder
salt and pepper to taste
1 1/2 cups milk
1/2 cup potato flakes
Spray the cooking spray into a large pot over medium heat. Add the onion and
celery and sauté for 10 minutes, or until onion is tender. Add the broth and
potatoes and stir well. Now stir in the parsley, garlic powder and salt and
pepper to taste.
Bring to a boil, reduce heat to low and simmer for 20 minutes. Add the milk and
continue to simmer for 10 minutes. Finally, stir in the potato flakes and allow
to heat through.
Nutritional Information:
Calories 146, Protein 6g, Total Fat 2g, Sodium 98mg, Cholesterol 6mg,
Carbohydrates 28g, Fiber 2
Pumpkin Raisin-Nut Bread
12 servings (3 Points per serving)
1 15.4 ounce package nut quick bread mix -- such as Pillsbury
1/2 cup raisins
3/4 cup canned unsweetened pumpkin
1/2 cup water
1/4 cup Egg beaters® 99% egg substitute
1 teaspoon pumpkin pie spice
1. Preheat oven to 350.
2. Combine bread mix and raisins in a bowl; make a well in center of mixture.
Combine pumpkin and next 3 ingredients; stir well. Add to dry ingredients, stirring
just until moist.
3. Spoon batter into an 8 1/2" x 4 inch loaf pan coated with cooking
spray. Bake at 350 for 45 minutes or until a wooden pick inserted in the center
comes out clean. Let cool in pan 10 minutes on a wire rack; remove from pan.
Let cool completely on wire rack.
Yield: 12 servings
3 POINTS per serving
Nutrition information:
173 calories, 3.8g protein, 3.6g fat, 32g carbohydrates, 1.8g fiber, 0mg
cholesterol, 1.5 mg iron, 189mg sodium, 29mg calcium. Source: Weight Watchers Magazine 1999
Raspberry Smoothie
2 servings (2 Points)
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, Fiber 6 g
Rice & Bean Stuffed Peppers
Serves 6 (5 Points per serving)
6 medium-size yellow or green bell peppers (about 2 1/4 lbs. total)
1 tablespoon olive oil
2 cloves garlic, minced or pressed
1 large can (about 15 oz.) tomato sauce
1/4 cup dry white wine or vegetable broth
2 tablespoons cider vinegar
1 1/2 teaspoons ground cinnamon
1 teaspoon dried oregano
1/2 cup raisins
3 cups cooked brown rice
1 can (about 15 oz.) black beans, drained and rinsed; or 2 cups cooked black
beans, drained and rinsed
1/4 cup sliced almonds
2 tablespoons grated Parmesan cheese
Preparation time: About 25 minutes Cooking time: About 20 minutes Baking time:
About 45 minutes
Cut off stem ends of peppers and remove seeds. If necessary, trim bases so
peppers will stand upright. In a 6- to 8-quart pan, bring 3 to 4 quarts water
to a boil over high heat. Add peppers; cook for 2 minutes. Using tongs, lift
peppers from pan and plunge into cold water to cool; drain and set aside.
Heat oil in a wide nonstick frying pan over medium-high heat. Add garlic and
cook, stirring, just until soft (about 2 minutes). Add 1 cup of the tomato
sauce, wine, vinegar, cinnamon, oregano, and raisins; cook, stirring
occasionally, for 15 minutes. Stir in rice, beans, and almonds.
Fill peppers equally with rice mixture; set upright in a shallow 1 1/2-quart
baking pan. Pour remaining tomato sauce into pan around peppers. Cover and bake
in a 375 degree F oven for 30 minutes. Uncover; sprinkle peppers evenly with
cheese. Continue to bake until cheese is golden brown (about 15 more minutes).
Nutrition information:
Per serving: 298 calories, 6 grams total fat, 1 gram saturated fat, 1 milligram
cholesterol, 585 milligrams sodium, 55 grams carbohydrates, 8 grams fiber, 9
grams protein, 99 milligrams calcium, 3 milligrams iron.
Exchanges: 2 starch, 1/2 fruit, 0 milk, 0 other carbohydrates/sugar, 3
vegetables, 0 meat/protein, 1 1/4 fat.
Quick Bulgur Minestrone
Serves 6 (1 2/3 cups) 5 points
2 (14 1/2-oz.) cans ready to serve vegetable broth
2 cups water
3/4 cup uncooked bulgur
1 (14.5-oz.) can Italian-style stewed tomatoes, undrained
2 medium zucchini, halved lengthwise, thinly sliced (1 2/3 cups)
1 (1-lb.) package frozen whole kernel corn
1 (15 1/2-oz.) can navy beans, drained, rinsed
2 teaspoons dried oregano leaves
In nonstick Dutch oven over medium-high heat, bring broth and water to a boil.
Stir in bulgar and tomatoes. Return to a boil. Reduce heat to medium-low; cover
and cook 10 minutes.
Add zucchini, corn, beans, and oregano; mix well. Cover; cook over medium-low
heat for 8 to 10 minutes or until bulgur and zucchini are tender. If desired,
add salt and pepper to taste.
Per serving: 270 calories, 2 g fat, 0 mg cholesterol, 1000 mg sodium, 52 g
carbohydrates, 11 g fiber, 11 g proteins
Roasted Pepper & Onion Steaks
Serves 4 (6 points per serving)
1 red pepper, halved lengthways, seeds and membranes removed
1 medium onion, peeled and sliced
1 tbsp fresh oregano, chopped
4 small (5 oz) rib eye steaks
Preheat the oven to 400ºF (200ºC). Coat a non-stick baking tray with cooking
spray.
Place the peppers and onions on the tray, sprinkle with the oregano and bake
for 12 minutes or until lightly browned. Slice the pepper into strips.
Grill the steak until cooked to the desired tenderness. (Use the gas or
charcoal grill, George Foreman or your broiler!) Serve it topped with the
peppers and onions.
TIP!
Roasted vegetables are a terrific no POINT way to flavor your meat. Experiment
with other vegetables and herbs such as zucchini, scallions, rosemary and
thyme.
Nutritional Information:
Per serving: Calories 236.6, Protein 31.5g, Fat 9.6g, Saturated Fat 3.7g,
Carbohydrate 4.4g, Fiber 1.1g, Cholesterol 68.1mg, Iron 2.7mg, Sodium 88.9mg,
Calcium 18.9mg
Sicilian Chicken
Serves 4 (6 points)
4 boneless skinless chicken breast halves
1 tsp. Italian herb seasoning
1 Tbs. olive oil
1 onion, chopped
1 lb. recipe-ready crushed tomatoes
1/2 tsp. cinnamon
1 Tbs. honey
2 Tbs. red wine vinegar
Season chicken with half the Italian herbs and salt and pepper to taste. Heat
oil in a heavy nonstick skillet over medium high heat. Sauté chicken 2-3
minutes, until browned on bottom. Turn over and stir in onion and remaining
Italian seasoning. Cook 2 minutes and stir in remaining ingredients. Bring to a
boil. Cover skillet, reduce heat to medium low and cook 6-8 minutes, until
chicken is cooked throughout.
Nutritional Information:
Per serving: calories 287, fat 5.9g, 19% calories from fat, cholesterol 106mg,
protein 43.7g, carbohydrates 14.1g, fiber 2.0g, sugar 9.9g, sodium 288mg
Dietary Exchanges: Milk: 0.0, Vegetable: 1.8, Fruit: 0.0, Bread: 0.0, Lean
meat: 0.0, Fat: 0.7, Sugar: 0.3, Very lean meat protein: 5.5
Six Can Chicken Tortilla Soup
Makes 6 servings. 4 points
1 (15 ounce) can whole kernel corn, drained
2 (14.5 ounce) cans chicken broth
1 (10 ounce) can chunk chicken
1 (15 ounce) can black beans
1 (10 ounce) can diced tomatoes with green chili peppers, drained
Open the cans of corn, chicken broth, chunk chicken, black beans, and diced
tomatoes with green chilies. Pour everything into a large saucepan or stock
pot. Simmer over medium heat until chicken is heated through.
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
Southern Cornbread
Serves 12 (2 points)
1 cup yellow cornmeal
3/4 teaspoon salt substitute
1 cup flour
1 med egg -- slightly beaten
4 teaspoons baking powder
1 cup skim milk
Preheat oven to 425 degrees. Sift dry ingredients together. Add egg and milk;
mix well. Pour into 12 x 8-inch pan which has been sprayed with a nonstick
vegetable coating. Bake at 425 for 25 minutes. Cut into 12 squares.
Per Serving : 93 Calories; 1g Fat; 3g Protein; 18g Carbohydrate; 1g Dietary
Fiber; 16mg Cholesterol; 178mg Sodium.
Steak and Bean Chowder
Serves 4 (1 1/2 cups) 6 points
3/4 lb. boneless beef sirloin steak, cut into 1/2 inch pieces
1 medium onion, chopped.
2 (14 oz) cans diced tomatoes, undrained
1 (15 oz.) can spicy chili beans, undrained
2 baking potatoes, unpeeled, cut into 1/2-inch cubes (2 cups)
1/2 teaspoon cumin
Spray nonstick Dutch oven or large saucepan with nonstick cooking spray. Heat
oveer medium-high heat until hot. Add beef; cook and stir until no longer pink.
Add onion; cook 1 minute, stirring constantly. Add all remaining ingredients.
Bring to a boil. Reduce heat to medium-low; partially cover and simmer 20 to 25
minutes or until potatoes are tender.
Per serving: 320 calories; 5 g fat, 45 mg cholesterol, 780 mg socium, 44 g
carbohydrates, 24 g protein, 9 g fiber
FROM: Pillsbury Fast and Healthy Cookbook
Sole Marseille
14.5 points for entire batch
1 lb. sole, haddock, or cod
1/2 Cup water
1 chicken bouillon cube
2 Tbs. butter
1 tsp. dry mustard
1/2 tsp. tarragon
Heat water and dissolve bouillon cube in it.
Add remaining ingredients. Pour liquid over fish.
Bake 20-25 minutes at 350 degrees.
This recipe was sent to me by Sue, who says it has never failed her :)
Tomato Tofu Soup
Serves 4 (1 1/2 cup) (3 points)
1 tablespoon butter
1 onion, chopped
1 tablespoon flour
2 (14.5 oz. can) diced tomatoes, undrained
2 cups low sodium veggie broth
1 teaspoon oregano
1/4 teaspoon pepper
12-oz. Silken tofu (reserve 1/2 c. liquid)
1/2 c. fresh parsley
2 tablespoons fresh dill or 1 tablespoon dried
1 tablespoon honey
In large saucepan, melt butter, add onion and cook until soft (about 5
minutes). Add flour and stir until browned (about 1 minute). Add tomatoes,
broth, oregano, and pepper. Bring to boil. Reduce heat and simmer, covered,
about 10 minutes. In blender, puree tofu and liquid. Add to tomato mixture,
then add parsley, dill, and honey. Cook and stir for 3 more minutes.
Makes 4 servings at 3 points per serving (about 1 1/2 c. serving size. 165
cal., 6 g. fat, 2 g. fiber
Turkey ‘n’ Tortilla Roll-Ups
Serves 4 (4 points)
¼ c. Philadelphia fat-free cream cheese
½ c. chunky salsa
4 (6-inch) flour tortillas
1 c. (6 ounces) Healthy Choice turkey
½ c. finely shredded lettuce
In a small bowl, stir cream cheese with a spoon until soft. Add salsa. Mix well
to combine. Spread about 3 T. cream cheese mixture over each tortilla. Evenly
divide ham slices arrange over tortillas. Sprinkle 2 T. lettuce over top of
each. Roll up and wrap each tightly in aluminum foil. Refrigerate for at least
30 minutes. Serves 4. (4 points)
Turkey Porcupines in Enchilada Sauce (3 Points)
Makes 19 meatballs or 5 servings
The popular meat and rice meatballs turn Mexican and Spicy J
1 1/4 lbs. lean ground turkey
1/2 cup white long-grain rice
1/2 cup finely chopped green bell pepper
2 tbsp. minced onion
1/2 tsp. salt
1/4 tsp. ground black pepper
1 (19 oz.) can enchilada sauce
1/4 cup water
In a med. bowl, combine turkey, rice, bell pepper, onion, salt, and black
pepper; mix well. Shape mixture into balls about 1 1/2" in diameter; place
in a slow cooker. Combine enchilada sauce and water; pour over meatballs.
Cover and cook on Low about 6 hrs. or until rice is tender. To serve, spoon
sauce over meatballs.
Per meatball: Cal 70; Carb 5 g; Prot 5 g; Total fat 3 g; Cal from fat 27; Chol
24 mg; Sodium 231 mg
APPETIZERS
Baked Potato Skins
(2 Points)
Makes 16 wedges (4 wedges = 1 serving) (2 points per serving)
4 medium russet potatoes
1/2 cup (2 oz.) grated Parmesan cheese
1 tbsp. chopped parsley
1 tsp. dried basil leaves
1/2 tsp. garlic powder
1/2 tsp. salt
1/2 cup (4 oz.) fat-free sour cream
2 tbsp. chopped fresh chives or scallion greens
Preheat the oven to 435*. Line a baking sheet with foil. Pierce the potatoes a
few times with a fork. Place on prepared baking sheet. Bake for 50-60 min., or
until easily pierced with a fork. Remove and allow to cool slightly.
Meanwhile, in a small bowl, combine the Parmesan, parsley, basil, garlic
powder, and salt.
When potatoes are cool enough to handle, quarter them lengthwise. Scoop out the
flesh, leaving a 1/4" thick shell. Reserve the flesh for another use. You
should have 16 wedges. Place on the foil-lined baking sheet. Coat both sides
with non-stick spray. Sprinkle with the Parmesan mixture.
Bake for 10-12 min., or until golden brown. To serve, top with dollops of sour
cream. Sprinkle with the chives or scallions.
Blue Cheese Seafood Dip
1 tablespoon = 2 points
1 tbs. finely grated lemon peel
3 oz. reduced-fat cream cheese, softened
7 oz. can water-packed tuna, crab or salmon, drained well and flaked
1/3 cup crumbled blue cheese
1 whole green onion, diced fine
Combine all ingredients in a small mixing bowl, and stir to blend well.
Refrigerate at least 30 min. Serve with breadsticks or toasted pita bread
triangles.
81 calories per serving 3 g fat, 10 g prot, 2 g carb, 18 mg chol, 273 mg sodium
Buffalo Chicken Strips
Serves 4 (3 points)
1/2 c. plain bread crumbs
1/4 c. all purpose flour
1/2 t. salt
1 t. chopped fresh thyme leaves
1/2 pound chicken breast, pounded thin and cut into 20-24 1/4 inch strips
1/2 c. nonfat yogurt
2 T. butter
2 T. Tabasco or other hot sauce
Preheat oven to 425 degrees F. Spray baking sheet with nonstick cooking spray.
In a a small bowl, combine crumbs, flour, salt and thyme. Mix well. Soak
chicken strips in ice water for 5 minutes. Six strips at a time, dip in yogurt,
then add to bowl of crumb mixture. Coat well.
Arrange on baking sheet. Repeat with remaining chicken pieces. Melt butter in a
small saucepan. Remove from heat. Add hot sauce. Bake chicken pieces 8 minutes,
turning once. Brush chicken with hot sauce mixture. Turn and brush other side.
Continue cooking about 8 minutes, turning occasionally until golden and cooked
through.
Each serving: 110 calories, 17 g protein, 18 g carbohydrate, 7 g fat, 48 mg
cholesterol, 530 mg sodium.
Buffalo Chicken Tenders
Makes 12 serving (2 points per serving)
3/4 pound boneless skinless chicken breast -- cut into 1/2" thick strips
1 tablespoon unsalted butter – melted
1 tablespoon hot pepper sauce
1/4 cup reduced fat blue cheese dressing
2 tablespoons milk, 1% lowfat
Spray a broiler rack with nonstick spray. Preheat the broiler. Toss the chicken
with the butter and the pepper sauce in a medium bowl. Arrange the chicken on a
rack and place in broiler pan. Drizzle any remaining butter mixture over the
chicken. Broil 5" from the heat, turning once, until browned on all sides,
about 8 minutes.
Whisk the blue cheese dressing together with the milk in a small bowl. Serve
the dressing with the chicken.
Per serving: 82 Calories (kcal); 3g Total Fat; (30% calories from fat); 13g
Protein; trace Carbohydrate; 38mg Cholesterol; 101mg Sodium
NOTES: Per Serving (Including 1 Tablespoon Sauce) - 101 Calories, 4 g Total
Fat, 42 mg Cholesterol, 198 mg Sodium, 1 g Total Carbohydrate, 0 g Dietary
Fiber, 14 g Protein, 23 mg Calcium
Caramel Apple Crisp Pizza
Serves 8 (5 points)
1 Pillsbury refrigerated unbaked 9-inch piecrust
1/2 cup water
2 tsp. Jo's Apple Pie Spice
4 cups cored, peeled and sliced cooking apples
3/4 cup quick oats
3 Tbs. all-purpose flour
1/2 cup pourable Splenda
2 Tbs. Brown Sugar Twin
1 Tbs. + 1 tsp. reduced-calorie margarine
1/4 cup fat-free caramel ice cream topping
Preheat oven to 350 degrees. Pat piecrust into a 2-inch pizza pan. Bake for 5
minutes. Place pizza pan on a wire rack. In a medium saucepan, combine, water
and 1 tsp. Jo's Apple Pie Spice. Stir in apples. Cover and simmer on low for 10
minutes or just until apples start to soften. Drain and evenly sprinkle apple
slices over partially baked piecrust. In a large bowl combine, oats, flour, Splenda,
Brown Sugar Twin, and remaining 1 tsp. Jo's apple pie spice. Add margarine. Mix
with a fork until mixture is crumbly. Evenly sprinkle crumb topping over
apples. Bake for 20 to 25 minutes or until apples are tender. Place pizza pan
on a wire rack and evenly drizzle Caramel sauce over top. Let set for at least
5 minutes. cut into 8 wedges.
Serves: 8 216 Calories 8 gm Fa 2 gm Pr 34 gm Ca 160 mg So 19 mg Cl 2 gm Fi
Caramel Apple Dip (3 PTS)
8 oz fat-free cream cheese -- softened
1/2 cup apple butter
1/4 cup brown sugar
1/2 teaspoon vanilla
1/2 cup peanuts -- chopped
1 Serve with apples, peeled, cored & sliced
Place all ingredients except peanuts in Batter Bowl. Mix until smooth. Stir in
chopped peanuts. Chill. Arrange apples around dip and serve. NOTES : Per
serving( dip alone ) : 131.6 cal, 4.5g (31%) fat, 1g fiber, 158mg sodium
Crab Appetizer ( 1 point)
2 cans (7-1/2 oz) king crabmeat, drained
1 teaspoon Worcestershire sauce
1/2 cup Kraft fat-free Miracle Whip
1/2 teaspoon lemon juice
2 tablespoons chopped parsley
3 hard-cooked egg whites only, chopped finely
2 tablespoons chopped snipped chives
1 cup diced pared cucumber
If necessary, remove cartilage from crabmeat. In a medium bowl, combine Miracle
Whip, parsley, chives, Worcestershire, and lemon juice; mix well. Add chopped
cooked egg whites, crabmeat, diced cucumber and toss.
Refrigerate, covered, until well chilled, about 1 hour. For an appetizer serve
with fat-free crackers. For salad, serve over lettuce leaf.
Serves 8.
PER SERVING: CALORIES: 45.5 (8.8% from fat) FAT: 0.4g (SAT 0.0g) CHOL: 14.1mg
FIBER: 0.2g SODIUM: 482mg
Crab Dip
1 pt
8 ounces cream cheese, FF
8 ounces imitation crab
1/4 cup cocktail sauce
1 teaspoon horseradish sauce -- or to taste
1 packet splenda -- if you like it a little sweet
1/2 cup diced onion
Celery ( optional) -- diced finely
Mix all of it together or mix the cream cheese and crab meat together and
spread cocktail sauce on top. It makes a great party dip or for snacking. 2 ounce
serving --- serve with pita chips or on crackers
Creamy Garden Squares (1.5 PTS)
1 1/2 cups Original Bisquick
1/3 cup boiling water
2 tablespoons green onions -- sliced
1 package (8 ounces) cream cheese -- softened
1/2 cup sour cream
1 teaspoon dried dill weed
1/8 teaspoon garlic powder
Assorted fresh vegetables (sliced mushrooms, cherry tomato halves, chopped
broccoli) and/or shredded cheeses
Heat oven to 450°. Stir Bisquick, water and green onions in medium bowl until
soft dough forms; beat vigorously 20 strokes. Pat dough with floured hands in
ungreased rectangular pan, 13x9x2 inches. Bake about 10 minutes or until light
brown. Cool 10 minutes. Mix cream cheese, sour cream, dill weed and garlic
powder until smooth; spread evenly over crust.
Refrigerate 1 to 2 hours or until chilled. Just before serving, cut into 1
1/2-inch squares; top each square with vegetables or cheese. Refrigerate any
remaining squares.
Yield: 40 appetizers.
1 Serving: 55 calories; 4 g fat; 10 mg cholesterol; 100 mg sodium; 3 g
carbohydrate 0 g dietary fiber; 2 g protein
Dilled Garden Dip-Diabetic (0 Points)
1 16 OZ carton of 1% low-fat cottage cheese
2 TB Tarragon vinegar
1 TB finely chopped green onions
1 TB dried parsley flakes
1/2-1 TB dried dill weed
1 TB skim milk
dash of coarsely ground black pepper
fresh sprigs of parsley
Place cottage cheese and vinegar into blender, cover and process till smooth.
Combine cheese mix, onions and next 4 ingredients in a medium bowl, stir well.
Cover and chill, garnish with fresh parsley before serving. YIELD: 1 3/4 CUPS
PER TABLESPOON:13 CALORIES 0.5g CARBS; 2.1g PROTEIN; 0.2g FAT; 1 mg CHOL; 0
Fiber
Gulf Coast Shrimp Spread (1 point)
2 quarts water
1 1/4 pounds medium fresh unpeeled shrimp
1 large shallot, peeled and quartered
1 1/4 cups low-fat sour cream
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1/4 teaspoon hot sauce
Bring water to a boil in a large saucepan; add shrimp, and cook 3 to 5 minutes.
Drain well; rinse with cold water, and let cool. Peel and devein shrimp; set
aside. With food processor on, drop shallot through food chute; process until
finely chopped. Add shrimp to processor; pulse 10 times or until shrimp is
finely chopped. Combine shrimp mixture and remaining ingredients in a bowl;
stir well. Cover and chill. Yield: 3 cups (serving size: 2 tablespoons).
NOTES : Serve with bread or crackers. Calories.30.3 Fat. .7 Fiber 0
Hush Puppies (baked) - 2 Points
3/4 cup yellow cornmeal
1/4 cup all-purpose flour
1/2 teaspoon sugar
1/2 teaspoon baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda
1/8 teaspoon freshly ground pepper
1/8 teaspoon cayenne
3/4 cup lowfat buttermilk
1 large egg
2 scallions -- finely chopped
2 tablespoons grated onion
Preheat the oven to 450 F. Place two 12-cup mini-muffin tins in the oven while
preheating. combine the cornmeal, flour, sugar, baking powder, salt, baking
soda, pepper, and cayenne in a bowl, beat the buttermilk, egg, scallions, and
onion in another bowl. Add the buttermilk mixture to the cornmeal mixture and
stir until just blended.
Remove the hot tins from the oven and spray with nonstick spray. Spoon the
batter into the cups, filling each about 3/4 full. Bake until the tops spring
back when gently pressed, about 10 minutes. Run a knife around the sides of the
hush puppies and turn them out onto a wire rack. Serve warm.
Per serving: 110 Calories (kcal); 1g Total Fat; (11% calories from fat); 4g
Protein; 20g Carbohydrate; 32mg Cholesterol; 313mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
NOTES : Per Serving (4 Hush Puppies) - 112 Calories, 1 g Total Fat, 0 g
Saturated Fat, 36 mg Cholesterol, 323 mg Sodium, 20 g Carbohydrate, 2 g Dietary
Fiber, 4 g Protein, 52 mg Calcium
Mom’s Cheese Ball – 1 Point
12 ozs fat-free cream cheese, softened
1/4 c olives, chopped
8 ozs low-fat cheddar cheese, shredded
1/2 c onions, chopped
1/2 c reduced fat Ritz® cracker crumbs
In a mixing bowl, combine cream cheese, cheddar cheese, onions, and olives. Mix
well. Chill until firm. Then form into a ball and roll in cracker crumbs. Chill
again before serving. Serve with assorted crackers.
Nutritional Analysis per serving (20 servings total) Calories 73 Total Fat 2 g
Cholesterol 5 mg Protein 6 g Sodium 295 mg Carbohydrates 7 g Fiber 0.7 g
Low Fat Layered Bean Dip (2.3 points)
3 1/2 cups Old El Paso refried beans
2 cups fat free sour cream
2 cups salsa -- ( hot and chunky)
1 cup fat-free cheddar cheese
Place in a shallow bowl / pie plate about 2" deep the refried beans, then
the sour cream, then the salsa, and top it off with the cheddar cheese. Keep
refrigerated till ready to serve.
Makes 16 ( approx 1/2 cup) servings. NOTES : Per serving: 88.8 cal, 1.8g fat, 0.2g
fiber Per serving: 2.39 points
Pork On Horseback - 1 Point
2 tablespoons prepared horseradish
2 tablespoons mayonnaise
1 teaspoon Worcestershire sauce
1/2 teaspoon salt
8 ounces cream cheese -- at room temperature
6 thin slices boiled ham
Beat horseradish, mayonnaise, Worcestershire sauce, salt, and cream cheese
until it reaches spreading consistency. Place 1 ham slice on a sheet of waxed
paper. Spread with 1/5 of horseradish mixture. Layer with remaining ham and
horseradish mixture, ending with a ham slice. Wrap in waxed paper. Freeze 2
hours, or overnight.
Cut into small cubes. Spear each cube with a wooden toothpick. Let stand 1 hour
before serving. Yields 36 servings.
Per serving: 36 calories, 4 g fat, 9 mg cholesterol, trace carbohydrates, 0 g
fiber, 1 g protein, 103 mg sodium. With light cream cheese and mayonnaise: 28
calories, 2 g fat.
Skinny Pinwheels (1 point)
8 ounces cream cheese, FF – softened
4 flour tortillas
1 jar pimientos -- (4 oz.)
2 green onions – sliced
1 pkg. ranch dressing mix -- (1 oz.)
1 jar black olives -- (2 oz.) sliced
1 can green chilies -- (4 oz.) chopped
Mix cream cheese, dressing mix and green onions together. Spread on tortillas.
Sprinkle pimientos, chilies and olives onto tortillas. Roll up jellyroll
fashion and cut each roll into 5 bite-size pieces. Yield: 20 pieces.
Per Serving (excluding unknown items): 60 Calories; 1g Fat (16.6% calories from
fat); 3g Protein; 9g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 132mg
Sodium.
DESSERTS
Angel Macaroons – 2 Points
1 boxed one-step angel food cake mix
1/2 cup water
1 1/2 tsp almond extract
1 cup flaked coconut
In mixing bowl, beat cake mix, water and extract on low speed for about 30
seconds. Scrape bowl, beat on medium for 1 minute. Fold in the coconut. Drop by
spoonful onto a parchment paper lined baking sheet. Bake at 350* for 10 to 12
minutes or till set. Remove paper with the cookies to a wire rack to cool.
Makes 2 1/2 dozen cookies at 2 points per cookie
Apple Pie Crescent Rolls
Serves 16 (1 point)
These mini "pies" are the perfect after-dinner or between-meal treat.
Try them with other fruits, too.
1 small apple(s)
1/2 tsp Splenda
1/2 tsp packed brown sugar
1/2 tsp ground cinnamon
1/2 tsp pumpkin pie spice, or apple pie spice
8 roll reduced-fat crescent roll dough
Preheat oven to 375°F.
Peel, core and chop apple. Combine apple, Splenda, brown sugar, cinnamon and
pie spice together in a bowl; set aside.
Unroll dough and cut each roll in half so you have 16 pieces of dough. Flatten
wide edge of each roll out a little.
Spoon 1 teaspoon of apple mixture onto each piece of dough and roll up making
sure to seal edges around the apple so it doesn't leak out. (Note: You can seal
edges with a little egg white or water, or press them together with a fork.)
Bake on a nonstick cookie sheet until golden brown, about 12 to 15 minutes.
Applesauce Cookies (No-Fat) (1 Point)
1 1/2 cups flour
1/2 cup brown sugar
1/2 teaspoon cloves
1/2 teaspoon cinnamon
2 egg
1/2 teaspoon baking soda
1 1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup raisin
1/4 cup applesauce
Beat eggs until thick. Add sugar. Continue beating until well mixed. Add flour
that has been sifted with soda,
salt, spices, and baking powder. Mix well. Add raisins and applesauce. Stir
until well blended. Drop a
tablespoon on a Teflon or treated cookie sheet. Bake at 375 until done --
Approximately 10 minutes. You may frost with frosting or just sprinkle with
powdered sugar, they are even tasty plain.
Makes 38 cookies
Per Serving (excluding unknown items): 38 Calories; trace Fat (7.4% calories
from fat); 1g Protein; 8g Carbohydrate; trace Dietary Fiber; 10mg Cholesterol;
57mg Sodium.
Applesauce Gingerbread (3 points)
For a different flavor, you can substitute mashed banana for the applesauce.
1-1/4 cup flour
1 tsp. baking powder
1 tsp. ground cinnamon
1 tsp. ground ginger
1/4 tsp. ground cloves
1/4 tsp. salt
1/4 cup unsweetened applesauce
1/4 cup brown sugar
3/4 tsp. baking soda
1/2 cup molasses
3/4 cup boiling water
2 egg whites, lightly beaten
3/4 cup raisins
Preheat oven to 325 degrees F. Lightly grease and flour an 8-inch square pan.
Sift together flour, baking powder, spices, and salt. Combine applesauce, brown
sugar, 1/2 tsp baking soda, and molasses. Mix 1/4 tsp baking soda and boiling
water. Alternately add applesauce mixture and boiling water to dry ingredients;
stir to combine.
Stir in egg whites, and then raisins. Mix well. Scoop into prepared pan. Bake
30 minutes.
Per serving: 176 calories, trace fat, 0 mg cholesterol, 42 g carbohydrates, 1 g
fiber, 3 g protein, 228 mg sodium. Points 3
Applescotch Pudding Treats
Serves 4 2 Points Per Serving
1 pkg. Jell-O sugar free instant butterscotch pudding mix
1/3 c. Carnation Nonfat Dry Milk Powder
1/2 t. apple pie spice
1-1/2 c. water
1/2 c. unsweetened applesauce
1/4 c. raisins
1/4 c. Cool Whip Lite
In a large bowl, combine dry pudding mix, dry milk powder, and apple pie spice.
Add water and applesauce. Mix well using a wire whisk. Stir in raisins. Evenly
pour pudding mixture into 4 dessert dishes. Garnish each with 1 T. Cool Whip
Lite. Refrigerate for at least 30 minutes.
Hint: To plump up raisins without cooking place in a glass measuring cup and
microwave on HIGH for 20 seconds.
Baked Sugar 'n' Spice Doughnuts
Makes 9 doughnuts (3 points each)
Cooking spray
2 cups reduced-fat packaged biscuit mix
1 tablespoon sugar
1/4 teaspoon ground nutmeg
1/2 cup buttermilk
1/4 cup egg substitute
Reduced fat biscuit mix or all-purpose flour
1 tablespoon margarine or butter – melted
2 tablespoons sugar
1/4 teaspoon ground cinnamon
Spray a baking sheet with nonstick coating; set aside. Combine the 2 cups
biscuit mix, 1 tablespoon sugar, and nutmeg in a mixing bowl. Combine the
buttermilk and egg substitute in another bowl. Add all at once to dry
ingredients; stir just till moistened. Knead dough on a board sprinkled with
additional biscuit mix or all-purpose flour for 10 to 20 strokes. Roll dough to
1/2-inch thickness. Cut with a floured 2 1/2-inch doughnut cutter. Remove the
centers and re-roll. Place doughnuts on prepared baking sheet. Bake in a 400º
oven for 10-12 minutes. Combine the 2 tablespoons sugar and the cinnamon. Brush
tops of doughnuts very lightly with melted margarine or butter and dip tops in
cinnamon mixture. Serve warm.
Makes 9 doughnuts.
Per doughnut: 140 cal, 3g total fat(1g sat fat), 1mg choles, 348mg sod, 23g
carbo, 0g. fiber, 3g pro.
NOTES : Instead of the sugar and spice coating, you can glaze the doughnuts
with a powdered sugar icing made with 1 cup powdered sugar, 1/2 teaspoon
vanilla, and enough milk (2-3 tablespoons) to make of glazing consistency. If
glaze is substituted for margarine and sugar 'n' spice coating, the points per
doughnut would be 3.5 Points
Banana Oatmeal Cookies
Makes 52 cookies (1 point each)
1 1/2 cups flour
1 cup sugar
1/2 tsp. baking soda
1 tsp. salt
1/4 tsp. nutmeg
3/4 tsp. cinnamon
1/3 cup margarine
1/4 cup egg substitute
1 cup mashed ripe bananas about 2
1 3/4 cup oatmeal, uncooked
1/2 cup chopped walnuts
Preheat oven to 400. in large mixing bowl, combine flour, sugar, soda, salt,
nutmeg, and cinnamon. Add margarine, egg substitute, and bananas, beating well.
Mix in oatmeal and walnuts until thoroughly blended. Drop from teaspoon onto ungreased
baking sheet. Bake 12-13 mins. Remove from pan immediately.
52 cookies 61 cal, 10 car. 2 fat, 65 sod. 1 fiber
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.
Yield: 12 servings.
Cheesecake Squares
Sevres 1 - 2 points
2 graham crackers
1 teaspoon fat-free cream cheese
1 teaspoon all-fruit strawberry spread
pinch cinnamon – optional
Spread one graham cracker with the cream cheese. Add the fruit spread and
sprinkle with cinnamon, if desired. Top with the second graham cracker, making
it into a sandwich.
WW Points: 2
Per serving: 78 calories, 1g fat (trace saturated fat), trace fiber
Per serving: CAL 249; PRO 4.2 g, FAT 7.5 g; CARB 45 g; FIB 1.1 g; CHOL 18 mg;
IRON 1.5 mg; sodium 280
Cherry-Chocolate Snack Cake
Serves 8 (4 points)
1 package devil's food cake mix
1 cup canned cherry pie filling
1/4 cup water
1 large egg -- lightly beaten -- or 1/4 cup egg substitute
nonstick cooking spray
1 teaspoon powdered sugar
Preheat oven to 350 degrees. Combine first 4 ingredients in a bowl; stir well
with a whisk. Pour into an 8 inch square baking pan coated with cooking spray.
Bake at 350F for 40 minutes or until cake pulls away from sides of pan and
springs back when touched lightly in center. Cool in pan on a wire rack. Sift 1
teaspoon powdered sugar over top of cake.
Yield: 8 servings.
Per serving: CAL191 (16 % from fat); PRO 2.3 g, FAT 3.3 g (sat 1.3 g); CARB
37.5 g; FIB 1.5 g; CHOL 27 mg;
Cherry Cobbler
Serves 8 (4 points)
1 16-ounce can pitted tart pie cherries with liquid
½ cup sugar
1 tablespoon minute tapioca
---------------------------------------
1 cup all-purpose flour, sifted
½ teaspoon salt
1 ½ teaspoons baking powder
1/3 cup nonfat milk
3 tablespoons safflower oil (or vegetable oil)
------------------------------------------------------
Combine cherries, sugar, and tapioca in a medium saucepan; cook, stirring
constantly, until sugar is dissolved and syrup is clear. Pour into a 9” pie
pan.
Combine flour, salt, and baking powder. Mix milk with oil; add to flour. Using
a pastry blender or fork, work dough into a ball. Drop by spoonfuls onto pie
pan mixture.
Bake at 425 degrees for 25 to 30 minutes or until topping is lightly browned.
Per serving: 191 calories; 5 g fat; 34 g carbohydrates; 4 g protein; 0 mg
cholesterol; 141 mg sodium; 1 g dietary fiber.
For Rhubarb Cobbler:
Serves 8 (3 points)
4 cups rhubarb, sliced
½ cup sugar
1 to 2 tablespoons water
2 tablespoons cornstarch
Cobbler Batter Recipe (between dashed lines above)
In a medium saucepan combine rhubarb, sugar, water, and cornstarch. Bring to a
boil; cook one minute, stirring constantly. Pour into a 9” pie pan. Dot with
cobbler batter. Bake at 425 degrees for 25 to 30 minutes or until topping is
lightly browned.
Per serving: 171 calories; 5 g fat; 30 g carbohydrates; 3 g protein; 0 mg
cholesterol; 143 mg sodium; 2 g fiber.
Chewy Applesauce and Peanut Butter Cookies
Makes 60 cookies (1.5 points each)
3 1/2 Cups flour
1/2 Teaspoon salt
1 1/2 Teaspoons Baking Soda
1 cup unsweetened Applesauce
1 Cup crunchy Peanut Butter
2 1/2 Cups brown Sugar, firmly packed
2 Egg Whites
2 Teaspoons Vanilla
Preheat oven to 375.00 In a small bowl combine flour, salt and soda; set aside.
Thoroughly mix together and remaining ingredients. Add dry ingredients, mixing
until combined. Drop by rounded measuring tablespoonfuls onto cookie sheets
coated with nonstick cooking spray.
Bake 375 degrees F about 10 minutes or until light and golden brown. Cool on
wire racks. Yields 5 dozen (60) cookies 2 1/2 inch in diameter
Per cookie WW Points: 1.5 Calories: 90Fat: 2gFiber: 9gSodium: 64mg
Chewy Chocolate Oatmeal Cookies
Makes 24 cookies (2 points)
1 cup Nonfat Milk
1/2 cup Liquid Butter Substitute, such as I Can't Believe It's Not Butter Spray
1/2 cup Brown Sugar
1/2 cup Cocoa Powder
2 tbs. Reduced-Fat Peanut Butter
2 cups Quick Cooking Rolled Oats
24 Chocolate Covered Peanut Candies, such as M & M's
In medium pot bring milk, butter substitute, brown sugar, cocoa powder and
peanut butter to a boil, stirring constantly until well blended. Remove from
heat. Add oats and stir well to combine. Let stand until thick enough to spoon
into cookies, about 15-20 minutes. Line baking sheet with waxed paper. Spoon oatmeal
mixture, by heaping spoonful onto waxed paper. Top each cookie with a peanut
candy, slightly pressing candy into cookie.
Chill over night until firm. Makes 24 cookies
One Serving (one cookie) - 2 Points
Chewy Chocolate Chip Oatmeal-Raisin 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 Cookies 2 points
Makes 24 cookies (2 points)
1 cup all-purpose flour
1/4 teaspoon baking soda
4 tablespoons butter – softened
1 cup sugar
1/3 cup unsweetened cocoa
1egg
1 teaspoon vanilla extract
Preheat oven to 35 degrees. Sift together flour and baking soda in a medium
bowl. In a large bowl, beat together butter, sugar, cocoa, egg and vanilla
until well blended. Gradually beat in flour mixture.
Drop heaping teaspoonfuls of dough 1 1/2 inches apart onto a cookie sheet lined
with parchment paper or lightly greased with cooking spray. Bake 12 minutes,
then cool on the cookie sheet for 4 minutes before removing to wire rack and
cooling completely.
Nutritional value calories 74, carbos 13g, fat 2 g, protein 1g, fiber 0 g
Chocolate Chunk Cookie
Makes 24 cookies (2 points each)
1 serving cooking spray (5 one second sprays)
1 package devil's food cake mix, unprepared, use a 1 lb, 2.2 oz box
2 Tbsp reduced-calorie margarine
2 Tbsp water
2 large egg white(s)
1 large egg(s)
1/2 cup semisweet chocolate candy, chunks
Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
Combine cake mix, margarine, water, egg whites and egg in a large mixing bowl.
Beat on low speed until blended and smooth; fold in chocolate chunks.
Drop batter by heaping tablespoons, 2 inches apart, onto prepared baking sheet.
Bake until puffed up and dry to the touch, about 10 to 12 minutes. Transfer to
wire racks to cool completely. Yields 1 cookie per serving
Chocolate Peanut Butter Frozen Bars (3 Points)
2 pkgs. (1.3 oz each) SF Chocolate pudding (instant or cook type)
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
Cinnamon Apple Crisps
Serves 1 (1 point)
1 small apple (red delicious or gala )sliced paper thin
Splenda
Cinnamon
Preheat oven 200.
Line baking sheet with parchment paper. Place apple slices in single layer on
paper. Sprinkle with Splenda and cinnamon. Bake till lightly browned 2 hrs.
Cool on wire rack.
Crispy Peanut Butterscotch Pie
6 servings (3 points each )
1/4 cup creamy peanut butter
1 tlbs honey
1 1/2 cups rice krispies
1 (1oz.) package buterscotch ff/sf instant pudding
2 cups ff milk
1 1/2 cups ff collwhip
ground cinnamon (optional
additional rice cereal
Combine peanut butter and honey, microwave 30 sec on high, mix with cereal.
Line 8 inch pie pan with wax paper and press in cereal mix. Prepare pudding
with milk and fold in 1 cup of the cool whip.. Spoon pudding mix over cereal
crust and freeze until firm. Serve with a dollop of cool whip , sprinkle with
cinnamon and rice cereal.
Yield 6 servings (from WW Annual
Recipes for Success) ( 2001)
Deep
Dish Apple Pie
Serves 8 (3 Points)
6 c. thinly sliced peeled cooking apples (about 6 medium apples)
1/4 c. sugar
1 tsp. cinnamon
1 tbsp. cornstarch
1/8 tsp. salt
3/4 c. flour
dash of nutmeg
3 tbsp. margarine
2 tbsp. cold water
skim milk
Place apples in a 2-quart baking dish. In a small mixing bowl, combine sugar
and cinnamon; set aside 1 tsp. of the mixture. Stir cornstarch and salt into
remaining sugar mixture and mix well. Sprinkle evenly over apples. In a med.
mixing bowl, stir together flour and nutmeg. Using a pastry blender, cut in
margarine until mixture resembles coarse crumbs.
Sprinkle 1 tbsp. of the water at a time, until all of the dough is moistened.
Form into a ball. On a floured surface, roll dough into a 10 in. square. Cut
decorative vents in pastry. Carefully place pastry over apples. Using the tines
of a fork, press edges to sides of dish. Brush pastry with milk and sprinkle
with the reserved sugar mixture. Bake in a 375 oven about 40 min. or until
apples are tender and crust is golden brown. Serve warm.
Counts as 3 points per serving, 8 servings
Devil’s
Delight Cookies (1 Point)
1/4 c margarine softened
1/2 c Fat-Free Buttermilk
1 tsp. pure vanilla extract
2 egg whites whipped
1 1/2 c unbleached flour
1/2 c cocoa powder sifted
2/3 c granulated sugar
1 tsp. baking soda
1/4 tsp. salt
2 tsp. powdered sugar sifted
Preheat oven to 350. Prepare baking sheets with cooking spray; set aside. In a
mixing bowl, combine margarine,
buttermilk, vanilla extract, and egg whites. In another mixing bowl, combine
flour, cocoa powder, sugar, baking
soda, and salt. Mix wet ingredients with dry ingredients just until moistened.
Drop dough by tablespoonfuls, 2"
apart onto prepared baking sheets. Bake for 7 minutes. Sprinkle with powdered
sugar.
30 servings; 58 Calories; 2g Fat (26% calories from fat); 1g Protein; 10g
Carbohydrate; 0mg Cholesterol; 77mg
Sodium
Double
Apple Bran Cereal Muffins
Makes 12 muffins (2 points per muffin)
1 ¼ cups flour
1 Tablespoon baking powder
¼ teaspoon ground cinnamon
¼ teaspoon salt
2 cups bran flakes cereal
1 cup fat free (skim) milk
1 egg (or ¼ c Eggbeaters)
1 small apple, peeled, crossed and finely chopped (approx. 1 cup)
½ cup applesauce
½
cup brown sugar
2 tablespoons margarine, melted
1. Mix flour, baking powder, cinnamon and salt ina large bowl. Mix cereal and
milk in another bowl, let stand 3 minutes.
2. Beat egg in a medium bowl. Add apple, applesauce, sugar and margarine; mix
well. Add cereal mixture; mix well. Add to flour mixture; stir just until
moistened (DO not overstir!) (Batter will be lumpy.)
3. Spoon batter evenly into 12 muffin pan cups sprayed with nonstick spray,
filling each 2/3 full.
4. Bake at 400 degrees for 20 minutes or until golden brown. Serve warm.
Fat
Free Pie Crust
Serves 8 (1 point per serving)
1 apple, peeled and cored
1-1/4 cups all purpose flour
1 Tbs. vodka
1 tsp. baking powder
Boil apple until soft. Place all ingredients in a food processor and process
until it forms a ball. (Or, use the traditional method of pushing apple through
a sieve and then mix together with other ingredients.) The dough will be
sticky. Refrigerate 2-3 hours. Preheat oven to 425°F. Remove dough from
refrigerator, roll out and place in a pie pan. Bake 15 minutes. Put pie filling
in shell and bake according to instructions for pie.
Nutritional Information:
Per serving: calories 81, fat 0.2g, 3% calories from fat, cholesterol 0mg,
protein 1.9g, carbohydrates 16.9g, fiber 1.0g, sugar 2.6g, sodium 1mg,
Pistachio Fluff
Serves 10 (1-cup) (2 points per serving)
1-8 ounce fat free cool whip
1 c. fat free cottage cheese
1 - (11 ounce) can mandarin oranges in light syrup (drained)
1 - (20 ounce) can crushed pineapple in own juice (do not drain)
1 - (4 serving size) sugar free instant pistachio pudding mix
Instructions
Mix above ingredients together with mixer on medium speed to break apart the
oranges. Chill. Makes 10 (1 cup) servings at 2 pt each.
Sour Cream Banana Loaf Cake
Serves 16 (2 points per slice)
1/4 cup light butter
1 1/3 cups Splenda
2 large eggs
1 teaspoon vanilla
2 cups flour -- sifted
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon salt
1 cup light sour cream
1 cup mashed bananas
1/2 cup chopped walnuts
Preheat oven to 350 degrees. Cream butter and Splenda until light and fluffy.
Add eggs & vanilla; blending thoroughly. Sift together flour, baking
powder, soda and salt. Add alternately with the sour cream, beginning and
ending with flour. Add bananas and nuts, mixing only enough to blend. Pour into
a large greased loaf pan. Bake at 350° for 40-50 minutes. Test with cake
tester. Cool on wire rack; remove from pan.
16 servings @ 2 Points each slice. A delicious moist cake!
Ultimate Chocolate Sorbet
Serves 4 (3 points per serving)
1/2 cup sugar
1/3 cup unsweetened cocoa powder
1/4 cup honey
1/2 tsp instant espresso or coffee powder
1/2 oz (1/2 square) unsweetened chocolate, chopped
In a medium saucepan, combine the sugar, cocoa, honey, espresso powder,
chocolate and 1/2 cup water. Bring to a simmer and cook until the sugar is
dissolved, 2-3 minutes. Remove from the heat and stir in 1 1/2 cups water.
Transfer to a 13 x 9 inch (33 x 23 cm) baking pan. Freeze until just frozen,
2-3 hours.
Transfer to a food processor and puree.
Scrape into a quart-size (1 liter capacity) airtight container and freeze until
firm. If the sorbet loses its velvety texture, re-process right before serving.
TIP!
To make the sorbet without a food processor: Freeze the sorbet in a gallon-size
sealable plastic bag. Open the bag slightly after 2 to 3 hours to let the air
escape. Then squish the bag to break up any lumps.
Nutritional Information:
Per serving: Calories 191, Fat 3g, Saturated fat 2g, Cholesterol 0mg, Sodium
3mg, Carbohydrate 46g, Fiber 3g, Protein 2g, Calcium 13mg
RECIPES POSTED BY OTHERS
KAMPERQUEEN 6/2/2003
1:58:27 PM
I printed this last week off the recipe review board. I haven't tried it yet
but it sounds like a can't miss recipe to me. I will make it tomorrow night and
let you all know.
Pasta with shrimp and asparagus.
292 calories, 7g fat, 4g fiber
4 servings at 6 points each
8 os 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
While the pasta is cooking, saute the asparagus (broccoli), onion, garlic and
shrimp in the olive oil for about 5 minutes. Stir in cooked pasta and sprinkle
with cheese.
Enjoy!
Blessings. Kq
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StarShine2003 5/9/2003
11:00:48 AM
This is very satisfying and refreshing--
makes a BIG batch, so start with a large, heavy pan.
Pumpkin Pudding
4 cups skim milk - can heat in the microwave in heat resistant measuring cup
cook together in large pan with
1 package Jello sf vanilla pudding
heat together in microwave
2 15 oz cans pumpkin
1 t cinnamon
1/2 t salt
1/4 c Splenda (optional)
stir hot pumpkin mixture into hot cooked pudding.
Cool.
Makes 15-16 1/2 cup servings.
Great with 1-2 t of Fiber One mixed into the cold pudding. Fantastic with
occasional 1 t of whipped topping.
Can make 1/2 recipe with full box of pudding.
My DH likes this, too. Entire batch =
13 points
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AZCRAZY 5/9/2003
9:38:49 PM
If you like spicy you will love this one...
Arrabbiatta Sauce with Penne Pasta
Sauce:
4-6 cloves garlic finely chopped
3/4 cup chopped onion
1 Tbls. extra virgin olive oil
1 29 oz. can crushed tomatoes (Contadina or Progresso are the best for flavor)
1 14 oz. can diced tomatoes
1/4 cup red wine...I used merlot
2 tsp. basil
1-2 tsp. cajun seasoning...more if you like it really spicy
1/4 tsp. black pepper
In a large skillet heat olive oil, add garlic and onion. Saute on low a few
minutes and add tomatoes, seasonings, and wine. Simmer for about 1 hour. Stir
occasionally.
Cook penne pasta and drain.
Total points in sauce...4
I used about 1/4 of the sauce per serving...1 pt.
1 cup pasta...4 pts.
I also added 3 oz. cooked shrimp to my portion of the sauce for 1.5 pts. more
Total with shrimp...6.5 pts.
I would think that an herbed grilled chicken breast would taste wonderful also.
Season chicken breast with garlic, salt, pepper, Italian seasonings and grill
on the barbecue, broil, or cook on table top grill. Be sure to weigh and count
the appropriate points.
Mushrooms would also be a nice addition.
Hope you like it...Fran
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AZCRAZY 5/21/2003
1:42:19 PM
Chicken Stuffed Rellenos.
Put 3-4 chicken breasts in water that has been seasoned with garlic, chili
powder, cumin, oregano, salt and pepper. I would use about 1/2 tsp. of each
spice. You can use more or less of each of these if you like. Simmer until
chicken is done...about 1/2 hour.
Roast the poblanos until they are blackened. You can do this over a gas flame
on a stove, use your barbecue grill, or under a broiler...keep turning them
till all sides are dark. When chilis skins are black, put them in a bowl and
cover with foil. Let them stand while you shred your chicken meat.
Strip the skins off of the chilis, slit them lengthwise, remove seeds and
stem... rinse them off. Stuff the chili with 3 oz. of the shredded chicken and
place fold side down in a baking dish that has been sprayed with Pam.
Sauce for the top of chili:
1 can lowfat cream of chicken soup
1 4oz. can chopped green chili
1/2 cup chicken broth from cooking your chicken
1/2 tsp. crushed oregano
1/2 tsp. granulated garlic
dash of cumin
Blend all of these ingredients together with a hand blender or in a reg.
blender and pour over stuffed chilis. Cover with foil and bake 20-25 min. in
350 degree oven and serve. Place a slice of 2% sharp cheddar cheese over each
relleno.
Putting the cheese on after baking is best since the cheese tends to disappear
when you put it on sooner, and you don't get "your fair share"...LOL
3 oz. Chicken...3 pts.
1/4 of sauce....1 pt.
2% cheese.....1 pt.
Total.........4 pts. per serving.
This just looks long and involved...it really isn't. It is sooooo good too.
Enjoy...Fran
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AZCRAZY 5/21/2003
10:54:02 AM
I just found this recipe on the Food Talk board and thought some of you would
like to try it. It sounds fantastic to me. I'm sure you could substitute
chicken for the crab also, just be sure to figure the points for the
chicken...enjoy, Fran
Curried Crab Salad
6 oz. crab meat or imitation crab
1/2 cup fresh pineapple
1/2 cup fresh cantaloupe
1/2 cup fresh honeydew melon
1/2 cup fresh strawberries
3/4 cup diced celery
1/4 cup fat-free mayonaise or salad dressing
1/4 cup fat-free plain yogurt
2 Tbsp. skim milk
1/2 tsp. curry powder
4 cups torn salad greens.
Whole thing is 7.5 pts.
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catarry 5/14/2003
11:12:53 AM
CHILLED CURRIED TOMATO SOUP
Yield: 1 quart (4 Servings)
INGREDIENTS
- One 28-ounce can crushed plum tomatoes in tomato sauce
- 1-1/3 cups Homemade Chicken Broth
or canned reduced-sodium chicken broth
- 1 tablespoon brown sugar
- 2 teaspoons curry powder
- One 8-ounce carton plain low-fat yogurt
- 2 tablespoons chopped fresh mint leaves
DIRECTIONS
Combine the tomatoes and sauce, the broth, sugar, and curry
powder in a medium saucepan. Simmer, uncovered, 10 minutes;
cool to room temperature.
Puree in a food processor or blender. Strain to remove any
seeds. Transfer to a large bowl; whisk in the yogurt. Chill
until cold.
Sprinkle with chopped mint before serving.
Nutritional Information Per Serving (1 cup):
Calories: 137, Fat: 2 g, Cholesterol: 5 mg, Sodium: 630 mg,
Carbohydrate: 24 mg, Dietary Fiber: 4 g, Sugars: 17 g, Protein: 7 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable
3 points per cup
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catarry 5/14/2003
12:27:09 PM
...guess I should have read down that newsletter a little better.
CHILLED DUTCH APPLE SOUP
Yield: 1 quart (4 servings)
INGREDIENTS
- 3 tart cooking apples (1 pound total), peeled,
cored, cut into eighths
- 1 small cinnamon stick
- 1/4 cup sugar
- 1-1/2 teaspoons fresh lemon juice
- 1/2 teaspoon grated lemon zest
- Pinch of cardamom
- 2 teaspoons cornstarch
- 1/4 cup sauterne or dry sherry
- 2 tablespoons dark seedless raisins
DIRECTIONS
Combine the apples with 3-1/2 cups water, the cinnamon stick,
sugar, lemon juice, lemon zest, and cardamom; bring to a boil.
Mix the cornstarch with 2 teaspoons water; add. Simmer 15
minutes, until the apples are fork-tender.
Lift out the apples with a slotted spoon and puree them
(without liquid) in a food processor or blender. Discard
the cinnamon stick.
Return the pureed apples to the pot. Stir in the wine and
raisins; cook for 3 more minutes. Chill before serving.
Nutritional Information Per Serving (1 cup):
Calories: 144, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg,
Carbohydrate: 34 g, Dietary Fiber: 3 g, Sugars: 30 g, Protein: 0 g
Diabetic Exchanges: 2-1/2 Fruit
2 pts per cup
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COLD ROASTED RED PEPPER SOUP
Yield: 1 quart (4 servings)
INGREDIENTS
- 1/2 cup chopped onion
- 1 teaspoon olive oil
- 2 to 3 red bell peppers (1 pound), roasted,
peeled, seeded, and chopped)
- 3-1/4 cups Homemade Chicken Broth
or canned reduced-sodium chicken broth
- 1/2 cup plain low-fat yogurt
- 1/2 teaspoon salt
- 4 sprigs fresh basil (optional)
DIRECTIONS
Saute the onion in the olive oil in a medium saucepan.
Add the peppers and broth; simmer for 15 minutes. Puree in a
blender or food processor until smooth.
Cool; stir in the yogurt and salt; chill well. At serving time,
garnish the soup with fresh basil sprigs, if desired.
Nutritional Information Per Serving (1 cup):
Calories: 73, Fat: 4 g, Cholesterol: 3 g, Sodium: 404 mg,
Carbohydrate: 9 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 5 g
Diabetic Exchanges: 1/2 Starch, 1/2 Fat
2 Points per serving
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CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups (5 servings)
INGREDIENTS
- 1 quart Homemade Chicken Broth
or canned reduced-sodium chicken broth
- 1 whole chicken breast, skinned, boned, and split,
or 2 skinless, boneless breast halves (about 3/4 pound)
- 3 tablespoons fresh lime juice
- 1/4 cup coarsely cilantro leaves
DIRECTIONS
Bring the broth to a simmer in a large saucepan. Add the
chicken; cover and simmer over low heat until it is just
cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add
the lime juice and bring the soup to a boil. Ladle into soup
bowls; sprinkle with cilantro.
Nutritional Information Per Serving (1 cup):
Calories: 102, Fat: 4 g, Cholesterol: 41 mg, Sodium: 126 mg,
Carbohydrate: 2 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 18 g
Diabetic Exchanges: 2 Lean Meat
2 pts per serving.
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lovestoact 5/10/2003
1:24:36 PM
Here is the original recipe I found...
***My Best Turnips*** - a sassafrassy recipe
* 2 pounds fresh turnips
* 1 fresh apple (optional)
* 2 or 3 tablespoons margarine
* 1 tablespoon sugar
* Salt and pepper to taste
First peel the turnips with a vegetable peeler. Peel the apple, too, if you
like, but it isn’t necessary, unless the skin is really ugly. Chop or slice the
turnips (and the apple) into chunks the right size for eating. Fill a big pot
half full of water. Add the turnips, apple (if you’re using it), the margarine,
sugar, and salt and pepper as you like. Cover the pot and simmer on the back of
the stove for about 20 minutes, or until the turnip chunks are tender to your
preference. Serve hot. Serves six.
NOTE: The secret of this recipe is the apple. The sugar, by itself makes the
turnips better than usual, but the apple flavor gentle caresses each chunk of
turnip, changing its flavor subtly, but with powerful results. Fred didn’t know
they were turnips the first time he tried them, He thought they were potatoes.
I’ve put leftovers from this recipe into beef stew and confirmed turnip haters
were unable to recognize them.
***
So, that’s the original recipe I found on the internet. Here are my
adaptations...
use Splenda instead of sugar.
When ready to serve, spray with Parkay Buttery Spray or I Can’t Believe It’s
Not Butter.
My turnips are simmering right now. In about 10 minutes I’ll give one of the
chunks a taste and see if I really want to add salt and pepper or use my
favorite standby Chicken Bullion Sprinkle.
This experiment is brought to you in my effort to add a new vegetable to my
life. Heck, nearly every vegetable I’ve learned to eat in my adult life has
been through WW’ers.
For turnip nutritional info, here’s what I also found on the Internet...
Turnip, 1 cup (135g) (raw, cubes)
Calories: 35 Protein: 1.17 g carbohydrate: 8.1g Total Fat: 0.13g Fiber:
2.3 g *Excellent source of: Vitamin C
(27.3mg)
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GENTLENESS2001 5/17/2003
11:00:21 AM
This recipe is adapted from one that I have made for years while on WW. It was
from the first WW cookbook that I bought in 1975. DH is the breakfast chef in
our house and this is one of my favorite weekend WW breakfasts.
poached egg in bouillion
course | breakfast
servings | 1
POINTS per serving | 2
Ingredients
1 slice rye bread
1 egg
1 Low Sodium Beef Bouillon Cube
1 cup water
1 tsp dehydrated onion flakes
½ tsp herb blend
Directions
In a small saucepan heat water and bouillon until it simmers.
Toast bread and add to bouillon in pan.
Place onion flakes in center of bread.
Add egg to the top of the bread in pan and sprinkle with your favorite herb
blend.
Cover and simmer until egg is done.
Serve. Andrea
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reallymine 5/28/2003
6:01:00 PM
Hummus
Ingredients
15 oz can chickpeas
1 Tbsp minced garlic
1 tbsp minced parsley
1/4 c minced onion
tbsp lemon juice
2 tbsp tahini OR 1 tbsp sesame oil
Instructions
Reserve the chickpea liquid. Process ingredients in food processor. Add
reserved liquid until consistency desired. Refrigerate.
Makes 1 3/4 cups: 1/8c (2T) 1 point
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mbenner 5/26/2003
12:20:32 PM
From Woman's Day--Baker's Breakfast Cookies
Giant Oatmeal Raisin Breakfast Cookie
(makes 18 cookies, 251 calories, 3 fat, 5 fiber=4 points)
1 1/4 cups granulated date sugar
3/4 cup brown rice syrup
2 tbs. canola oil, preferably expeller-pressed
10 oz. prune puree or prune baby food, such as Gerber
4 egg whites
1 tbs. vanilla extract
3 cups old fashioned rolled oats
2 cups unprocessed bran
2 cups all purpose flour
1 1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. salt
1/2 cups raisins
1 tsp. ground cinnamon
Preheat oven to 350. Coat baking sheets with nonstick cooking spray. In bowl,
combine date sugar, brown rice syrup, canola oil, prune puree, egg whites, and
vanilla. Add oats, bran, flour, baking soda, baking powder, and salt. Stir in
raisins and cinnamon. Drop 1/2 cup at a time onto prepared baking sheets. Bake
20 minutes or until lightly golden. Remove to cooling racks.
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nutinva 5/18/2003
10:39:22 AM
This is a simple one for the crockpot. I don't think Becky has posted this one,
if she has just ignore it! Sandy
Country Steak with Gravy
6 servings @ 4 points each
1 1/2 lb. top round steak (1/2 inch thick)
Vegetable cooking spray
1 (12 oz.) jar FF beef flavored gravy
1 tsp. dried thyme
1/2 tsp. black pepper
1/4 tsp. garlic powder
Cut steak into 6 serving pieces and place in crockpot that has been sprayed
with vegetable cooking spray. Combine last 4 ingredients and pour over steak.
Cover and cook on low 8 hours.
6 servings-165 cal-4.7 gm fat- 0.1 fiber-4 points
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nutinva 5/17/2003
12:42:37 PM
This is a quick and easy way to fix chicken and one of my favorites. It comes
from WW 15 minute cookbook.
Sesame Chicken
4 servings @ 4 points each
2 tsp. sesame seeds, toasted
4 (4 oz) B.S. chicken breasts
2 tbsp. honey
2 tbsp. soy sauce, reduced sodium
1/4 tsp. ginger
Flatten chicken to 1/4 inch thickness. Coat nonstick skillet with Pam and add
chicken, cook 3 minutes on each side or until cooked through. Combine sesame
seeds, honey, soy sauce, and ginger; pour over chicken and cook 1 minute
longer, turning chicken to coat.
4 serving--170 cal--2.3 gm fat--0 fiber--4 points
Serving suggestions are rice and steamed broccoli, not included in points.
Chicken can also be served on a hoagie roll.
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lainee_ca 5/21/2003
4:02:10 PM
Lemon Lime Slurpee
servings | 1 estimated POINTS per serving
| 0
Ingredients
1/2 can of diet 7-up
1 TBS lemon juice
1 TBS lime juice
1-2 packages Splenda
6-7 ice cubes
Instructions
Mix all of the above in a blender and enjoy!
===============
Frozen Watermellon Virgin Margarittas
Serves 4
Points = 1
4 cup(s) watermelon, cut into chunks
6 Tablespoons fresh lime juice
2 Tablespoons sugar
4 cup(s) ice cubes
1/8 Teaspoon table salt
1/2 Medium lime(s), cut into wedges for garnish
Combine all ingredients in a blender and purée until smooth. Divide among 4
glasses. Garnish
with lime wedges.
=================
Pineapple Smoothie
Makes 2 servings
Ingredients: 1 cup cubed fresh or drained canned pineapple
1/4 Cup frozen pineapple-orange-juice concentrate
1/2 Cup nonfat vanilla yogurt
1/4 Cup water
2 ice cubes, crushed
In a blender combine all ingredients; blend until smooth and frothy. Serve
immediately.
SERVING SIZE: 1 cup
POINTS: 2.5
PER SERVING: 130 Calories, 0.4 g Total Fat, 0 g Saturated Fat, 1 mg
Cholesterol, 35 mg
Sodium, 29 g Total Carbohydrate, 1 g Dietary Fiber, 4 g Protein, 114 mg Calcium
================
Berry Slush
Makes 4 servings
Ingredients:
4 Cups whole strawberries, sliced (reserve 4 whole berries for garnish if
desired)
1-1/2 Cups coarsely crushed ice
1/2 Cup orange juice
2 Tablespoons granulated sugar
In food processor or blender, combine sliced strawberries, ice, orange juice
and sugar;
process to a thick slush. Divide slush among 4 individual bowls or tall
glasses; serve each
portion garnished with a whole strawberry if desired.
SERVING SIZE: 1 1/4 cups
POINTS: 1
SELECTIONS: 1 1/4 Fruits, 25 Optional Calories PER SERVING: 84 Calories, 1 g
Total Fat, 0 g
Saturated Fat, 0 mg Cholesterol, 2 mg Sodium, 20 g Total Carbohydrate, 4 g
Dietary Fiber, 1
g Protein, 24 mg Calcium
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lainee_ca 5/6/2003
12:16:05 PM
Zero Pt Dump soup (wonderful)
2 Cans swanson's 98% ff chicken broth
3 Cups water
2 Cans delmonte canned tomatoes
1 Small onion chopped
½ green pepper chopped
1 Can delmonte green beans
1 Can delmonte zucchini w/sauce
1 Small can (8oz) whole kernal corn
Dashes of tabasco sauce
Heat broth and water to a boil, add onion and pepper to cook until soft. Dump
the rest of the ingredients, and heat thru. Add tabasco to taste.
I had some squash and some tomatoes from the fruit stand that I chopped up into
little bits and I used a yellow pepper rather than green (green upsets my
stomach) .... Delish!
Lainee
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light4cook 5/18/2003
12:10:35 PM
I found this is my area paper and thought it sounded good.
Mango Salsa
1 ripe mango, peeled and chopped
2 tbsp. chopped red onion
2 tbsp. chopped red bell pepper
2 tbsp. chopped fresh cilantro
1 tbsp. lime juice
1 jalapeno pepper, seeded and minced
1 clove garlic, minced
Combine all ingredients in a small bowl: mix well. Cover and refrigerate for 30
minutes or until ready to serve. Serve with chips or over chicken or pork.
Makes 8 servings: 1/2 cup each
Nutrition per 1/2 cup serving: 10 calories, <1 g protein, 0 g fat, 3 g
carbohydrate, o g fiber, 0 mg cholestrol, 0 mg sodium.
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light4cook 5/18/2003
12:18:11 PM
Also found this in my local paper.
Pineapple Salsa
1-1/2 cups chopped fresh pineapple
1/3 cup minced red onion
1/3 cup chopped green bell pepper
1/3 cup chopped red bell pepper
1 tbsp. fresh lime juice
1 tbsp. chopped fresh cilantro
Combine all ingredients in a small bowl; mix well. Cover and refrigerate until
ready to serve.
This was used to put over grilled Pork.
Sorry it did not give any nutrition information but it sounds very much like
the Mango Salsa.
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canonwren 5/17/2003
8:59:32 PM
Pot Roast
Lots of you probably have this recipe, its an old favorite of mine when I want
some comfort food. Also...its easy to fix being a microwave recipe.
Ingredients:
1 small extra lean eye of round or rump roast
1 can condensed 98% fat free cream of mushroom soup
1 envelope onion soup mix (I prefer Mrs. Grass)
You can do this in a microwave cooking bag or any microwave proof dish with a
lid that is also microwavable. Spread 1/3 the soup in the bottom, sprinkle with
1/3 the soup mix. Pierce the roast a few times so flavors will penetrate and
plop it in the bag/pan. Dump the rest of can of soup on top and sprinkle with
remaining soup mix. Cover/or close the bag. Microwave on medium 25 minutes per
pound turning about 15 minutes through the process. Let stand 15 minutes after
cooking leaving lid closed (it will be more tender this way). Its easy to find
1 to 1 1/2 pound eye of round roasts that work well with this recipe. If you
figure 4 - 4 oz servings it is 6 points per serving (including that yummy
gravy). I like it with 1/2 a baked potato and feel like I'm spoiling myself. My
older microwave has a temperature probe and I use that. Otherwise use an
instant read thermometer to check for doneness. Good eating, mine is in the
microwave right now!
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cherylsinclair 6/3/2003
1:35:57 PM
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!
Turkey and Oat Burgers
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).