Broiled Fish with Citrus-Grape Sauce

5 POINTSper serving

Ingredients:
1 1/4 lbs grouper steaks or halibut steaks or shark steaks, about 3/4" thick -- fresh or frozen
1/2 teaspoon lemon-pepper seasoning
1/4 cup green onions, thinly sliced
1/2 teaspoon orange rind, finely shredded
1 1/4 cups orange juice
1 tablespoon cornstarch
1/4 teaspoon salt
3 oranges, peeled, sectioned and seeded
1 cup green seedless grapes, halved
2 tablespoons dry sherry (optional)

Instructions:

Thaw fish, if frozen. Sprinkle both sides of fish with lemon-pepper seasoning. Spray the unheated rack of a broiler pan with nonstick coating. Place fish on rack of broiler pan. Broil 4" from the heat for 4 minutes; turn fish. Broil 3 to 5 minutes more or until fish flakes when tested with a fork. Meanwhile, spray an unheated medium saucepan with nonstick coating. Add onions; cook and stir over medium heat until tender. In a bowl combine orange peel, orange juice, cornstarch, and salt. Add to onions in saucepan. Cook and stir until mixture is thickened and bubbly. Cook and stir for 2 minutes more. Add orange sections, grapes, and if desired, sherry. Heat through. Spoon sauce over fish.

Makes 4 Servings

5 POINTS per serving

Nutrition FactsCalories 272, Total Fat 3.6 g, Sat. Fat .5 g, Protein 31 g, Carbohydrates 26 g, Sodium 268 mg, Dietary Fiber 3 g

Grilled Oriental Shrimp Kabobs

3 POINTSper serving

Ingredients:
3 tablespoons soy sauce or reduced-sodium soy sauce
1 tablespoon regular or seasoned rice vinegar
1 tablespoon dark sesame oil
2 cloves garlic, minced
1/4 teaspoon red pepper flakes
1 pound uncooked large shrimp, peeled and deveined

Instructions:
For marinade, combine soy sauce, vinegar, oil, garlic and pepper flakes in small bowl; mix well. Cover; refrigerate up to 3 days.
To complete recipe, prepare marinade. Combine marinade and shrimp in resealable plastic food storage bag. Seal bag securely. Refrigerate at least 30 minutes or up to 2 hours, turning bag once.
Spray barbecue grid with nonstick cooking spray. Prepare barbecue grill for direct cooking.
Drain shrimp reserving marinade. Thread shrimp onto 12-inch--long skewers. Place skewers on prepared grid; brush with half of reserved marinade.
Grill skewers, on covered grill, over medium coals 5 minutes. Turn skewers over; brush with remaining half of marinade. Grill 3 to 5 minutes or until shrimp are opaque.

Yield: Makes 16 servings.

3 POINTS per serving

Nutrition information:Calories 129, % calories from fat32%,Total Fat 4 g, Sat. Fat 1 g, Protein 20 g, Carbohydrates 1 g, Cholesterol 173 mg, Sodium 596 mg, Dietary Fiber 1 g

Source: Favorite Brand Recipes

Toasted Almond Turkey Cutlets

4 POINTSper serving

Ingredients:
Four 3-oz. turkey cutlets
1 Tbsp grated Parmesan cheese
¼ tsp freshly ground pepper
2 tsp olive oil
2 Tbsp sliced almonds
½ cup low-sodium chicken broth
2 Tbsp dry white wine
2 garlic cloves, crushed
2 Tbsp chopped basil
1 tsp stick margarine
1 tsp fresh lemon juice

Instructions:
1. On a sheet of wax paper, sprinkle the turkey on both sides with the cheese and pepper. In a large nonstick skillet, heat 1 teaspoon of the oil. Sauté the turkey until cooked through, about 4 minutes on each side. Transfer to plate.
2. In the skillet, heat the remaining teaspoon of oil. Toast the almonds, stirring constantly, until golden, about 1 minute. Transfer to a small bowl.
3. In the skillet, combine the both, wine, garlic and 2 tablespoons of water; bring to a boil. Boil until reduced by half, about 5 minutes. Remove from heat; stir in the almonds, basil, margarine and lemon juice. Serve the turkey topped with the sauce.

Yield: 4 serving

4 POINTS per serving

Nutrition information:Per Serving: 183 Calories, 8 g Total Fat, 1 g Saturated Fat, 54 mg Cholesterol, 85 mg Sodium, 3 g Total Carbohydrate, 0 Fiber, 23 g Protein, 61 mg Calcium

Source: Weight Watchers New Complete Cookbook

Honey Glazed Pork Tenderloin

4 POINTSper serving

Ingredients:
16 ounces Extra Lean Port Tenderloin
1/2 cup soy sauce, low sodium
2 cloves garlic -- minced
1 teaspoon ground ginger
1/4 cup honey
2 tablespoons brown sugar
1 tablespoon sesame seeds

Instructions:
Trim excess fat from pork. Tie it to make it even shape. Place in a heavy plastic bag.
Mix the soy sauce, garlic, and ginger. Add to bag. Coat pork well. Marinade for 2 hours or over night in refrigerator.
Remove pork from marinade. Pat dry.
Combine honey and sugar. Brush over pork. Coat with sesame seeds.
Roast for 20-30 minutes at 375 degrees F.
Slice thinly and serve.

Nutritional Information:Calories: 188.8, Fat grams: 4.1, Fiber grams: 0.3 Source:Great American Recipes

Vegetable Lasagna

5 POINTSper serving

Ingredients:
16 oz. Broccoli
16 oz. Cauliflower
2 Tbsp Parmesan cheese
2 Tbsp fresh parsley, chopped
1 cup onion, chopped
2 medium zucchini, sliced
1 cup sliced mushrooms
9 cooked lasagna noodles* (cooked without adding salt or oil)
1 1/2 cups (about 3) carrots, coarsely shredded
1 (26 oz.) jar prepared spaghetti sauce**
2 tsp. garlic, minced
1 cup fat-free mozzarella cheese
1 cup non-fat ricotta or cottage cheese
1 cup part skim mozzarella cheese
1/2 cup egg substitute

Instructions:
Combine frozen vegetables with garlic and microwave 10 minutes or until tender. Drain. Coat a non-stick pan with cooking spray. Place over medium heat and sauté mushrooms, zucchini and onion about 5 minutes. Add carrots; cook 3 minutes more. Add broccoli and cauliflower from the microwave. Stir in cottage cheese, egg substitute, Parmesan cheese and parsley. Arrange 3 lasagna noodles in a single layer in 13x9 inch pan. Top with 1/3 of the vegetables, 1/3 of the spaghetti sauce and 1/3 of the cheese. Repeat layers, cover with foil and bake at 350° for 50 minutes. Remove foil and bake 10 minutes more. Let stand 15 minutes before serving.

*Use whole wheat lasagna noodles to increase fiber.

**Use a spaghetti sauce lower in fat such as Healthy Choice or Ragu Light.

Yield: 8 serving

5 POINTS per serving

Nutrition information:PER SERVING: CALORIES 301 FAT 5.1g SATURATED FAT 2.3g SODIUM 715mg CARBOHYDRATE 44g PROTEIN 21g CHOLESTEROL 13mg FIBER 5.7gExchange: 3 very lean meat, 3 carbohydrate (2 starch, 3 vegetable)

Portobello, Basil & Tomato Sandwich

4 POINTSper serving

Ingredients:
2 servings
2 large Portobello mushroom
1 tablespoon low fat mayonnaise
1 tablespoon nonfat sour cream
1/2 teaspoon lemon juice
1 teaspoon olive oil, mixed with
1 tsp. water
4 slices sourdough bread, thickly cut or use rolls
1 clove garlic
2/3 cup basil leaf
1 tomato, sliced

Instructions:

In a small bowl mix mayonnaise, sour cream and lemon juice. Grill or broil mushrooms brushed with oil/water mixture until tender. Toast bread on grill or under broiler. Rub bread with cut garlic cloves. Spread mayonnaise mixture on bread halves and top with grilled mushrooms, sliced tomato and basil leaves. Add lettuce leaves if desired. Serve immediately.

Makes 2 Servings

4 POINTS per serving

Nutrition FactsAmount Per Serving: Calories 200, Fat 5g, Dietary Fiber 2g, Protein 8g

Greek Salad

2 POINTSper serving

Ingredients:
6 leaves Romaine lettuce, torn into 1-1/2-inch pieces
1 cucumber, peeled and sliced
1 tomato, chopped
1/2 cup sliced red onion
1 ounce feta cheese, crumbled (about 1/3 cup)
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano leaves
1/2 teaspoon salt

Instructions:
Combine lettuce, cucumber, tomato, onion and cheese in large serving bowl. Whisk together oil, lemon juice, oregano and salt in small bowl. Pour over lettuce mixture; toss until coated. Serve immediately.

Yield: 6 servings

2 POINTS per serving

Nutritional Information:Per Serving: Calories 72, Total Fat 6 g, Protein 2 g, Carbohydrates 5 g, Cholesterol 4 mg, Sodium 234 mg, Dietary Fiber 1 g

Dietary exchanges: 1 Vegetable 1 Fat

Southwest Chicken

4.5 POINTSper serving

Ingredients:
4 skinless, boneless chicken breast halves
1 (10 ounce) can diced tomatoes with green chile peppers
1 (15 ounce) can black beans, rinsed and drained
1 (8.75 ounce) can whole kernel corn, drained
ground cumin to taste

Instructions:
In a large skillet, heat oil over medium high heat. Brown chicken breasts on both sides. Add tomatoes with green chile peppers, beans and corn. Reduce heat and let simmer for 25 to 30 minutes or until chicken is cooked through and juices run clear. Add a dash of cumin and serve.
(serve over rice if desired)

Yield: 4 servings

4.5 POINTS per serving

Nutritional Information:Calories 279, Protein 35g, Total Fat 3g, Sodium 812mg, Cholesterol 68mg, Carbohydrates 28g, Fiber 7g

Grilled Grouper w/Apricot-Ginger Relish

4 POINTSper serving

Ingredients:
2 cups diced fresh apricots (about 6 medium)
1/2 cup diced red bell pepper
1/3 cup rice wine vinegar
1/4 cup minced green onions
2 tablespoons sugar
2 tablespoons minced peeled fresh ginger
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/4 teaspoon hot sauce

Instructions:
1. Combine the first 9 ingredients in a small bowl, and stir the apricot mixture until well-blended. Let the apricot-ginger relish stand for 1 hour.
2. Rub the Chile paste over both sides of the grouper fillets, and prepare the grill.
3. Place the grouper fillets on a grill rack coated with cooking spray, and grill for 6 minutes on each side or until the fish flakes easily when tested with a fork.

Serve the grouper fillets with apricot-ginger relish.

Yield: 4 servings

Serving Size: 1 fillet and 1/2 cup relish

4 POINTS per serving
Nutritional information per serving: 233 calories, 2g fat, 35g protein, 19g carbohydrate, 2g Fiber, 33 mgs cholesterol, 258 mgs sodium.

Source: Cooking Light, August 1997, p.88

Broccoli Lasagna Bianca

6 POINTSper serving

Ingredients:
1 (15- to 16-ounce) container fat-free ricotta cheese
1 cup EGG BEATERS
1 tablespoon minced basil (or 1 teaspoon dried basil leaves)
1/2 cup chopped onion
1 clove garlic, minced
2 tablespoons margarine
1/4 cup all-purpose flour
2 cups fat-free (skim) milk
2 (10-ounce) packages frozen chopped broccoli, thawed and well drained
1 cup (4 ounces) shredded part-skim mozzarella cheese
9 lasagna noodles, cooked and drained
1 small tomato, chopped
2 tablespoons grated Parmesan cheese
Fresh basil leaves, for garnish

Instructions:

In medium bowl, combine ricotta cheese, Egg Beaters® and minced basil; set aside. In large saucepan over medium heat, sauté onion and garlic in margarine until tender-crisp. Stir in flour; cook for 1 minute. Gradually stir in milk; cook, stirring until mixture thickens and begins to boil. Remove from heat; stir in broccoli and mozzarella cheese. In lightly greased 13X9X2-inch baking dish, place 3 lasagna noodles; top with 1/3 each ricotta and broccoli mixtures. Repeat layers 2 more times. Top with tomato; sprinkle with Parmesan cheese. Bake at 350°F for 1 hour or until set. Let stand 10 minutes before serving. Garnish with basil leaves.

Yield: 8 servings

6 POINTS per serving

Nutritional Information:Per serving: Calories 299, Total Fat 6 g, Sat. Fat 2 g, Protein 23 g, Carbohydrates 38 g, Cholesterol 15 mg, Sodium 317 mg, Fiber 4g

Source: Egg Beaters®

Chinese Marinated Pork

5 POINTSper serving

Ingredients:
1/4 cup Hoisin sauce
1/4 cup barbecue sauce
1 orange, juice and zest
2 cloves garlic, crushed
1 piece fresh ginger, 1-1/4 inch, grated
1 lb. pork tenderloin chops, cut into 1 inch cubes

Instructions:

Combine all ingredients, except pork, in a bowl and mix well. Stir in pork and marinate 1-2 hours. Remove pork from marinade. Heat a wok or heavy nonstick skillet over medium high heat. Stir-fry pork 7-8 minutes, or until just cooked through.

Yield: 4 servings

5 POINTS per serving

Nutritional Information:Per serving: calories 214, fat 5.2g, 23% calories from fat, cholesterol 72mg, protein 26.7g, carbohydrates 13.6g, fiber 1.5g, sugar 5.0g, sodium 437mg
Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.3, Bread: 0.0, Lean meat: 0.0, Fat: 0.5, Sugar: 0.2, Very lean meat protein: 3.6

Caribbean Rice & Beans

5 POINTSper serving

Ingredients:
1-1/3 cups chicken stock
2/3 cup long grain white rice
1-1/4 tsp. olive oil
5 ounces bottled roasted red bell peppers, drained & cut in short thin strips
1/4 green bell pepper, seeded and cut in short thin strips
2 cloves garlic, minced
1-1/4 lbs. canned black beans, drained and rinsed
1 Tbs. plus 1 tsp. white vinegar
1/8 tsp. hot pepper sauce, or to taste
2 Tbs. fresh cilantro or oregano, finely chopped

Instructions:

Boil stock in a medium saucepan over high heat. Stir in rice. Immediately reduce heat to low. Cover and simmer 20-25 minutes, or until rice is tender and liquid is absorbed. Remove from heat and set aside. Heat oil in a heavy nonstick skillet over medium high heat. Sauté peppers and garlic 2 minutes. Stir in next 3 ingredients. Bring to a boil. Reduce heat to low, cover and simmer 5 minutes. Stir in rice and cilantro and serve.

Yield: Makes 4 servings.

5 POINTS per serving

Nutrition information:Per serving: 258 calories (18% calories from fat), 5 grams total fat, 2 grams saturated fat, 107 milligrams cholesterol, 241 milligrams sodium, 9 grams carbohydrates, 0.5 grams fiber, 43 grams protein, 112 milligrams calcium, 2 milligrams iron

Bean & Beef Burritos

6 POINTSper serving

Ingredients:
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

Instructions:

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.

Yield: 6 serving

6 POINTS per serving

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

Pasta with Asparagus

7 POINTSper serving

Ingredients:
1 1/2 pounds fresh asparagus, trimmed and cut into 1 inch piece
1/4 cup chicken broth
1/2 pound fresh mushrooms, sliced
8 ounces garlic-basil flavored angel hair pasta
1/2 cup grated Parmesan cheese
1 tablespoon olive oil
1 dash cayenne pepper

Instructions:
Cook pasta according to package instructions. Heat the olive oil in a nonstick skillet. Sauté asparagus in the pan over medium heat for about 3 minutes. Add chicken broth and mushroom slices; cook 3 minutes more. Drain pasta, and transfer to a serving dish. Gently toss pasta with asparagus mixture, adding cheese and red pepper flakes.

Yield: 4 Servings 7 POINTS per serving

Nutritional Information:Calories 312, Sodium 244 mg, Total Fat 5 g, Carbohydrate 53 g, Cholesterol 8 mg, Protein 17 g, Fiber N/A

Broiled Fish Dijon

4 POINTSper serving

Ingredients:
6 swordfish steaks, cut about 1 inch thick (5 to 6 oz. each)
1 1/2 pounds small zucchini (about 6), cut lengthwise into halves
1/4 cup lemon juice
2 tablespoons Dijon mustard
1 clove garlic, minced or pressed
Paprika
2 tablespoons drained capers

Instructions:
Preparation time: About 5 minutes
Broiling time: About 10 minutes

Rinse fish and pat dry. Then arrange fish and zucchini, cut side up, in a single layer on an oiled rack in a large broiler pan. Drizzle with lemon juice. Broil 4 to 6 inches below heat for 5 minutes. Meanwhile, in a small bowl, stir together mustard and garlic.
Turn fish over; spread with mustard mixture. Continue to broil until zucchini is lightly browned and fish is just opaque but still moist in thickest part; cut to test (about 5 more minutes). Sprinkle fish and zucchini with paprika and capers.
Yield: Makes 6 servings.4 POINTS per serving
Nutrition information:Per serving: 192 calories (28% calories from fat), 6 grams total fat, 2 grams saturated fat, 54 milligrams cholesterol, 324 milligrams sodium, 4 grams carbohydrates, 0.6 grams fiber, 29 grams protein, 25 milligrams calcium, 2 milligrams iron.
Exchanges: 0 starch, 0 fruit, 0 milk, 0 other carbohydrates/sugar, 3/4 vegetable, 3 3/4 very lean meat/protein, 1 fat.

Lemon and Sage Turkey Fillets

3 POINTSper serving

Ingredients:
4 4 ounce turkey breast fillets
1/4 cup fresh lemon juice
1 tsp. Dijon mustard
1/4 tsp. cayenne, or to taste
2/3 cup olive oil
1/4 cup dried sage, crumbled
1 lemon, cut into wedges

Instructions:
Place turkey between 2 sheets of plastic wrap and pound lightly with a mallet or other heavy flat object to flatten to 1/4 inch. Combine next 4 ingredients and salt to taste in a jar with a tight fitting lid. Shake vigorously until emulsified and stir in sage. Place turkey in a glass dish and cover with mustard mixture. Cover dish and marinate 25 minutes. Remove turkey and pat dry. Discard marinade. Heat a heavy nonstick skillet over medium high heat. Sauté turkey 2 minutes per side or until just cooked throughout. Serve with lemon wedges.
Yield: 4 servings 3 POINTS per serving
Nutritional Information:Per serving: calories 145, fat 1.2g, 7% calories from fat, cholesterol 70mg, protein 28.5g, carbohydrates 5.2g, fiber 1.7g, sugar 1.7g, sodium 73mg

Vegetable Risotto

Ingredients:
2 tablespoons olive oil, divided
1 medium zucchini, cubed
1 medium yellow summer squash, cubed
1 cup shiitake mushroom slices
1 cup chopped onions 1 clove garlic, minced
6 plum tomatoes, quartered and seeded
1 teaspoon dried oregano leaves
3 cups vegetable stock
3/4 cup arborio rice
1/4 cup grated Parmesan cheese
Salt
Black pepper
1/2 cup frozen peas, thawed

Instructions:
Heat 1 tablespoon oil in large saucepan over medium heat until hot. Add zucchini and summer squash; cook and stir 5 minutes or until crisp-tender. Place in medium bowl; set aside. Add mushrooms, onions and garlic to saucepan; cook and stir 5 minutes or until tender. Add tomatoes and oregano; cook and stir 2 to 3 minutes or until tomatoes are soft. Place in bowl with zucchini mixture. Wipe saucepan clean with paper towels. Place stock in small saucepan; bring to a boil over medium heat. Reduce heat to medium-low to keep stock hot, but not boiling. Meanwhile, heat remaining 1 tablespoon oil in saucepan over medium heat until hot. Add rice; cook and stir 2 minutes. Using a ladle or measuring cup, add 3/4 cup stock to rice. Reduce heat to medium-low, maintaining a simmer. Cook and stir until rice has absorbed stock. Repeat, adding stock 3 more times, cooking and stirring until rice has absorbed stock. (Total cooking time of rice will be about 20 to 25 minutes.) Stir cheese into rice mixture. Season to taste with salt and pepper. Stir in reserved vegetables and peas; cook until heated through. Serve immediately. Garnish, if desired.
Yield: 5 servings 7 POINTS per serving 7
Nutritional Information:Calories 334, Total Fat 9 g, Sat. Fat 2 g, Protein 9 g, Carbohydrates 56 g, Cholesterol 4 mg, Sodium 752 mg, Dietary Fiber 7 g
Source: Recipe Institute

Snapper Delight

5 POINTSper serving

Ingredients:
1 pound red snapper filets 1/4 teaspoon garlic powder salt to taste ground black pepper to taste 4 tablespoons picante sauce 1/2 lime, juiced
Instructions:
Preheat oven to 350 degrees F (175 degrees C). Place lightly oiled aluminum foil on a baking sheet. Place filet(s) on foil and sprinkle with garlic powder, salt, and pepper. Spoon picante sauce over filets and squeeze lime juice over the top. Seal the foil to form a pouch. Bake in preheated oven for 20 minutes, or until fish flakes easily.
Yield: Makes 8 servings.5 POINTS per serving
Nutrition information:Calories 243, Protein 47g, Total Fat 3g, Sodium 637mg, Cholesterol 84mg, Carbohydrates 5g, Fiber 1g

Fiesta Rice recipe

Submitted to recipegoldmine.com by Deb Gibson.

1 cup salsa (I used hot chipotle sauce)
3/4 cup Minute Rice
1/2 cup water

Mix salsa, rice and water in saucepan; bring to a boil. Reduce heat and simmer 5-10 minutes until rice is tender. Fluff with fork. I did this the last 8 minutes before the stuff in the oven came out.

Serves 4 - 1.5 WW points per serving

Orange Whipped Sweet Potatoes recipe

3 pounds sweet potatoes (about 6 medium-large)
2 cups orange juice
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger

Peel the potatoes, and cut them into chunks. Place the potatoes and the orange juice in a 4-quart pot. Cover the pot, and bring the potatoes to a boil over medium-high heat. Reduce the heat to low, and cook for about 25 minutes, or until the potatoes are soft. Stir occasionally.

Drain all but about 1/2 cup of the cooking liquid from the pot, reserving the drained liquid. Add the nutmeg and ginger, and mash the potatoes with a potato masher or beat them with an electric mixer until smooth. If the potatoes are too stiff, add a little of the reserved cooking liquid. Serve immediately.

Makes 10 (1/2 cup) servings.

Points: 2

Chicken Soup recipe

2 chicken thighs, 2 chicken drumsticks,
2 chicken wings, 2 chicken breasts, skinned
4 carrots, thinly sliced
3 celery stalks, sliced
1 parsnip, chopped
1 onion, quartered
2 garlic cloves, minced
2 sprigs dill
2 sprigs thyme
2 bay leaves
Enough water to cover

Place in a crock pot. Cook on HIGH for 1 hour, then on LOW for 8 hours.

8 points - value per serving: 2

Weight Watchers Soup recipe

1 1/2 cups tomato juice
2 cups water
2 cups chopped cabbage
1/4 cup diced celery
1/2 cup dehydrated onion flakes
1 teaspoon parsley, dehydrated
1 teaspoon green bell pepper
1 cube beef bouillon
1 can mushrooms and liquid
1 can French green beans
Liquid sweetener to equal 1 teaspoon sugar
Garlic salt
Salt and pepper

Add mushrooms and green beans after other vegetables have been cooked until tender.

Easy Cheesy Eggplant Casserole recipe

3 WW points per serving

1 cup Barilla spaghetti sauce
3/4 cup shredded low-fat mozzarella cheese
3/4 cup nonfat cottage cheese
2 tablespoons Parmesan cheese, grated
3/4 pound eggplant, sliced 1/2-inch thick

Grill eggplant on George Foreman Grill for about 5-10 minutes until soft.

Spray an 8-inch square baking pan with nonstick spray. Put eggplant on bottom of pan. Spread spaghetti sauce over eggplant. Mix cottage cheese and mozzarella, and spread it over sauce. Sprinkle with Parmesan cheese. Bake at 350 degrees F for 30 to 35 minutes and serve hot.

Serving size: 4

Per serving: 154 Calories; 6g Fat (32% calories from fat); 15g Protein; 12g Carbohydrate; 13mg Cholesterol; 473mg Sodium

3 WW points

Weight Watchers Stuffed Pepper recipe

1 large green pepper
1 slice bread, cubed
2 ounces cheddar cheese, cubed
1 teaspoon onion flakes
1/4 teaspoon oregano
1/8 teaspoon garlic powder (optional)
Salt and pepper to taste
3/4 cup tomato juice or V-8 juice, divided
1/2 cup mushrooms (optional)

Cut pepper in half lengthwise and parboil or microwave until soft. Drain.

Combine ingredients listed, using only 3 tablespoons of tomato juice; mix until moist. Stuff mixture into pepper halves and place in small baking dish; cover with remaining tomato juice. Bake at 350 degrees F for 20 to 30 minutes.

Yields 1 serving.

Weight Watchers Meat Loaf recipe

2 pounds ground turkey
1/3 cup apple juice
2 stalks celery
1 medium onion
1 egg
1 cup plain bread crumbs
2 tablespoons grated carrot (to taste)

Heat oven to 350 degrees F. Spray a loaf pan with Pam.

Mix all ingredients. Place in prepared pan. Bake for 1 hour.

Makes 4 to 6 servings.

Nutrition: 4 proteins, 1 bread allowance, 20 optional calories

Vegetarian Rice Casserole recipe

Source: WW - Simply the Best cookbook

1 tablespoon olive oil
2 onions, chopped
2 stalks celery, chopped
1/2 green bell pepper, seeded and chopped
1 (14.5 ounce) can diced tomatoes (no salt added)
1/2 cup minced parsley
1 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
2 1/2 cups cooked brown rice
2 cups cooked wild rice
1 cup shredded reduced-fat Cheddar cheese

Heat the oven to 350 degrees F.

In a large nonstick skillet, heat the oil. Add the onions, celery and bell pepper; cook, stirring as needed, until softened, 5 - 6 minutes. Add the tomatoes, parsley, thyme and black pepper; bring to a boil. Stir in the rices; transfer to a 3-quart casserole. Cover with foil and bake 10 minutes; uncover and sprinkle with the cheese. Bake until the cheese is melted, about 3 minutes longer.

Serves 5 - 5 WW points per serving

Per Serving: 235 Calories, 5 g Total Fat, 0 g Saturated Fat, 3 mg Cholesterol, 326 mg Sodium, 38 g Total Carbohydrate, 3 g Dietary Fiber, 10 g Protein, 202 mg Calcium

Spinach Stuffed Pasta Shells recipe

1 (26 ounce) jar fat-free spaghetti sauce, divided
Vegetable cooking spray
1 (10 ounce) package frozen chopped spinach, thawed and drained
1 cup lite ricotta cheese
1/2 cup Parmesan cheese, divided, finely shredded
1/2 teaspoon ground pepper
1/2 teaspoon ground nutmeg
12 jumbo pasta shells, cooked

Spoon half of spaghetti sauce into an 11 x 7 x 1 1/2-inch baking dish coated with cooking spray. Set aside.

Combine spinach, ricotta cheese, 1/4 cup Parmesan cheese, pepper and nutmeg; stir well. Spoon spinach mixture evenly into pasta shells. Arrange shells over sauce in baking dish. Spoon remaining half of spaghetti sauce over shells.

Cover and bake at 400 degrees F for 35 minutes or until bubbly.

Sprinkle with remaining 1/4 cup Parmesan cheese.

Yield: 4 servings - 5 WW points per serving

Spinach Pasta Bake recipe

8 servings, 4.5 points each

1 (7 ounce) package elbow macaroni, cooked and drained
1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
1 (4 ounce) can sliced mushrooms, drained
1 cup Reduced Fat Bisquick
1 3/4 cups skim milk
1 1/4 cups egg substitute (or 2 eggs plus 4 egg whites)
2/3 cup grated Parmesan cheese
1 teaspoon salt
3/4 teaspoon pepper
1/4 teaspoon ground nutmeg
2/3 cup reduced-fat Cheddar cheese, shredded

Heat oven to 375 degrees F. Spray an 11 x 7-inch baking pan with cooking spray.

Stir together macaroni, spinach and mushrooms and spread the mixture in the pan.

Beat the remaining ingredients except the Cheddar cheese with a whisk or hand beater for about 1 minute or until almost smooth. Stir the Cheddar cheese into the egg mixture. Pour over the spinach mixture in the pan. Bake uncovered for 40 - 45 minutes or until golden brown.

Roasted Garlic and Onion Linguine recipe

Source: healthdiscovery.net

2 small onions
1 head garlic
vegetable cooking spray
1/4 cup grated nonfat parmesan cheese
1/4 cup nonfat chicken broth, no salt added
2 teaspoons cracked black pepper
1/4 teaspoon salt
12 ounces linguine, uncooked

Peel onion, and cut each into 8 wedges. Gently peel outer skin from garlic and discard. Cut off and discard top one-fourth of garlic had. Place onion and garlic, cut sides up, in center of a piece of heavy-duty aluminum foil, coat with cooking spray. Fold foil over onion and garlic, sealing tightly.

Bake at 350 degrees F for 1 hour or until onion and garlic are soft. Remove from oven and let cool. Remove and discard skin from garlic. Scoop out garlic pulp with a small spoon. Position knife blade in food processor bowl, add garlic pulp, onion and cheese.

Pulse 5 times or until combined. Add broth and next 3 ingredients to garlic mixture. Process until mixture is finely chopped. Set aside. Cook pasta according to package directions, omitting salt and fat, drain. Add garlic mixture, toss lightly.

Serve immediately.

Yield: 8 serving (3/4 cup)

3 POINTS per serving

Nutrition information: Per serving: 180 Calories (kcal); 1g Total Fat; (3% calories from fat); 7g Protein; 36g Carbohydrate; 3mg Cholesterol; 113mg Sodium

Food Exchanges: 2 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Grilled Portobello Burger with Basil Mayo recipe

1/4 cup basil, fresh, chopped
3 tablespoons reduced-calorie mayonnaise
1 teaspoon apple cider vinegar
1 pound portobello mushrooms caps (about 4 mushrooms)
4 serving olive oil cooking spray, or enough to coat mushrooms
1/8 teaspoon table salt, or to taste
1/8 teaspoon black pepper, or to taste
4 medium mixed-grain hamburger rolls
4 pieces jarred roasted red peppers (water-packed), drained
4 slice red onion
4 pieces lettuce

Heat grill. In a small bowl, combine basil, mayonnaise and vinegar; set aside.

Lightly coat both sides of mushroom caps with cooking spray; season with salt and pepper.

Grill mushrooms over medium-hot coals, until just soft to the touch, about 6 minutes per side.

To serve, split rolls and toast on grill. Spread a heaping teaspoon of basil mixture on top and bottom halves of rolls. Layer each bottom half with one red pepper, mushroom, onion slice and lettuce leaf; top with remaining half of roll and serve.

Servings: 4

Points Value: 4

Greek Style Lamb Chops recipe

1 clove garlic, mashed
1/2 teaspoon salt
1 tablespoon lemon juice
2 teaspoons olive oil
1 teaspoon dried thyme
1/4 teaspoon each pepper and grated lemon peel
2 (5 ounce) lamb shoulder chops
1 small plum tomato, cut into 4 slices
1 ounce feta cheese, crumbled

Mash together garlic and salt to form a paste; add lemon juice, oil, thyme, pepper and lemon peel and continue to mash until well combined; set aside.

On rack in broiling pan broil lamb chops until browned on top, about 5 minutes. Turn chops over and spread each chop with 1/4 of the thyme mixture; broil until browned, 4 to 5 minutes longer. Set 2 tomato slices on each chop, then top each with 1/2 ounce feta cheese and half of the remaining thyme mixture. Broil until cheese softens and is glazed, about 2 minutes.

2 servings - about 7 WW points per serving

Easy Garden Bake recipe

6 servings, 2 points per serving

1 cup chopped zucchini
1 large tomato, chopped (1 cup)
1/3 cup grated Parmesan cheese
1/2 cup reduced fat Bisquick
1 cup fat-free milk
1/2 cup Egg Beaters
Salt and pepper to taste

Heat oven to 400 degrees F. Grease 9-inch pie plate.

Layer zucchini, tomato, onion and cheese in pie plate.

Stir remaining ingredients until blended, then pour out into pie plate. Bake about 35 minutes or until knife inserted in center comes out clean. Cool 5 minutes.

1 serving is 90 calories 2g fat 1 dietary fiber, 1g saturated fat, 5 mg cholesterol, 440 mg sodium, 13g carbohydrate 6g protein

Cabbage and Rice Casserole recipe

8 ounces 95% lean ground beef or turkey
2 cups chopped cabbage
1/2 cup chopped onion
2/3 cup uncooked rice
3 cups canned diced tomatoes
2 teaspoons prepared mustard
2 tablespoons brown sugar twin

Brown meat, discard fat.

Spray an 8-inch square baking dish with Pam. Layer cabbage, onion, browned meat, rice. Mix tomatoes with mustard and brown sugar twin, pour over casserole layers. Bake at 350 degrees F, covered, for 1 1/2 hours, then uncover and bake an additional 10 minutes.

Makes 4 servings - 4 WW points each

Italian Stuffed Chicken recipe

Source: Cooking Light - May 1997

1 teaspoon olive oil, divided
3/4 cup minced onion, divided
1/4 cup (1 ounce) chopped prosciutto or lean smoked ham
1 tablespoon grated fresh Parmesan cheese
1 tablespoon dry breadcrumbs
1 1/2 teaspoons minced fresh rosemary, divided
4 (4 ounce) skinned, boned chicken breast halves
1 cup low-salt chicken broth
1/4 cup dry white wine
1 garlic clove, minced
Rosemary sprigs (optional)

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add 1/2 cup onion, and saute 4 minutes.

Combine onion, prosciutto, cheese, breadcrumbs, and 1 teaspoon rosemary in a bowl. Stir well; set aside.

Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 3 tablespoons onion mixture into each pocket.

Heat 1/2 teaspoon oil in skillet over medium-high heat. Add chicken; saute 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm.

Add 1/4 cup onion to skillet, and saute 3 minutes. Add 1/2 teaspoon rosemary, broth, wine, and garlic, and bring to a boil. Cook 5 minutes or until reduced to 3/4 cup. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken. Garnish with fresh rosemary, if desired.

Yield: 4 servings

Serving size: 1 chicken breast half and 3 tablespoons sauce

Calories 183 (21% from fat); fat 4.2g (sat 1.1g, mono 1.7g, poly 0.6g); protein 29.7g; carb 5g; fiber 0.7g; chol 71mg; iron 1.5mg; sodium 244mg; calc 49mg

4 WW points

Chicken Cacciatore recipe

1 cup (one 8 ounce can) tomatoes, finely
chopped and undrained
1 (10 3/4 ounce) can Healthy Request Tomato Soup
1 1/2 teaspoons Italian seasoning
1/2 teaspoon dried minced garlic
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
1/2 cup chopped green bell pepper
1/2 cup chopped onion
16 ounces skinned and boned uncooked chicken breast,
cut into 4 pieces

In a crock pot container sprayed with olive oil-flavored cooking spray, combine undrained tomatoes, tomato soup, Italian seasoning and garlic. Stir in mushrooms, green pepper, and onion. Add chicken pieces. Mix well to combine.

Cover and cook on LOW for 6 to 8 hours.

Evenly spoon sauce over chicken to serve.

Serves 4.

Each serving equals: 204 Calories; 4 gm Fat; 25 gm Protein; 17 gm Carbohydrate; 531 mg Sodium; 29 mg Calcium; 2 gm Fiber

4 WW points

Baked Chicken and Prosciutto recipe

Source: Milwaukee-Journal Sentinel

4 skinless boneless chicken breasts
1/4 cup low calorie Italian salad dressing
2 slices prosciutto, halved

Marinate chicken breasts in Italian dressing overnight; covered and chill.

Heat oven to 400 degrees F. Coat baking dish with nonstick spray.

Arrange breasts in single layer, cover with prosciutto and bake for 10 to 12 minutes, until juices run clear.

Serving size: 4

Per serving: 202 calories, 3 g fat, 0 fiber

4 WW points

Balsamic Chicken with Mushrooms recipe

Source: Weight Watchers

Serving size: 4

2 teaspoons vegetable oil, divided
3 tablespoons balsamic vinegar, divided
2 teaspoons Dijon mustard
1 large garlic clove, crushed
12 ounces chicken breasts without skin
2 cups small mushrooms, halved
1/3 cup chicken broth
1/4 teaspoon dried thyme, crumbled

In a nonstick skillet, heat 1 teaspoon of oil.

In a medium bowl, mix 2 tablespoons of vinegar, the mustard and garlic. Add chicken and turn to coat.

Transfer chicken and marinade to skillet. Sauté chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm.

Heat remaining teaspoon of oil in skillet. Sauté mushrooms for 1 minute. Add broth, thyme and remaining tablespoon of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer.

Serve chicken topped with mushrooms.

Per Serving (excluding unknown items): 112 Calories; 3g Fat (28.2% calories from fat); 17g Protein; 3g Carbohydrate; 1g Dietary Fiber; 39mg Cholesterol; 141mg Sodium

Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Weight Watchers Points Per Serving: 4

Mexican Casserole recipe

1 pound ground round
1/2 cup chopped onion
2 cloves garlic, minced
3 cups cooked rice (cooked without salt or fat)
1/4 cup sliced ripe olives
2 tablespoons chopped fresh cilantro
1 (28 ounce) can tomatoes, undrained and chopped
1 (4 1/2 ounce) can chopped green chiles, undrained
1 (1 1/4 ounce) package 40%-less-sodium taco seasoning mix
Cooking spray
3/4 cup (3 ounces) reduced-fat Monterey jack cheese

Cook first 3 ingredients in a large skillet over medium-high heat until beef is browned, stirring until it crumbles; drain and return to skillet. Stir in rice and next 5 ingredients. Bring to a boil; reduce heat and simmer, uncovered, for 10 minutes.

Spoon mixture into a 2-quart baking dish coated with cooking spray. Cover and chill 8 hours or overnight.

Bake casserole, uncovered, at 350 degrees F for 30 minutes or until thoroughly heated. Sprinkle with cheese, and bake 5 additional minutes or until cheese melts.

6 servings - 8 WW points per serving

Casserole Italiano recipe

1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 1/2 pounds lean ground sirloin
1 1/2 teaspoons salt
1/4 teaspoon pepper
1/2 teaspoon oregano
2 tablespoons Worcestershire sauce
1 (8 ounce) package elbow macaroni, cooked
according to package directions
1 (3 ounce) can button mushrooms, drained
1 (8.75 ounce) can tomato soup, undiluted
1 medium tomato, chopped
1/2 cup grated fat free Parmesan cheese

Heat oven to 375 degrees F.

In a large skillet sprayed with nonstick cooking spray, saute onion and green pepper in over medium heat until tender.

Add ground round, cooking until brown. Add salt, pepper, oregano and Worcestershire sauce.

In a 2 1/2-quart casserole, combine cooked macaroni, ground round mixture, mushrooms, soup and chopped tomato.

Cover and bake for 40 minutes. Remove from oven, sprinkle cheese on top and bake 5 minutes more, or until cheese is melted and brown.

Makes 6 servings.

414.87 Cal (44.30% from Fat, 25.70% from Protein, 30.00% from Carb); 26.02 g Protein; 19.94 g Tot Fat; 30.41 g Carb; 0.92 g Fiber; 93.99 mg Calcium; 3.28 mg Iron; 764.13 mg Sodium; 661.71 IU Vit A; 56.42 mg Vit C; 91.53 mg Cholesterol

10 WW points

Smothered Steak and Onions recipe

16 ounces ground 90% lean turkey or beef
1/4 teaspoon black pepper
1 (14 1/2 ounce) can beef broth, divided
6 tablespoons (1 1/2 ounces) dried fine bread crumbs
2 cups sliced onion
3 tablespoons all-purpose flour

In a large bowl, combine meat, black pepper, 1/4 cup beef broth, and bread crumbs. Mix well with hands to combine. Using a 1/3 cup measure as a guide, form 6 patties.

Place patties in a large skillet sprayed with butter-flavored cooking spray and brown on both sides. Layer onions evenly over browned patties.

In a covered jar, combine remaining 1 1/2 cups beef broth and flour. Shake well to combine. Pour broth mixture evenly over onion. Lower heat. Cover and simmer 20 to 25 minutes. For each serving, place 1 patty on plate and evenly spoon onion sauce over top. Freezes well.

Yields 6 servings.

Serving size (1 patty plus 1/6 sauce)

Per serving: 179 Cal, 7g Fat, 16g Pro, 13g Carb, 384mg Sod, 1g Fib Healthy Exchanges: 2 Protein, 2/3 Vegetable, 1/2 Bread, 6 Opt. Cal.

Diabetic Exchanges: 2 Meat, 1/2 Vegetable, 1/2 Starch

4 WW points

Source: The Diabetic's Healthy Exchange Cookbook by JoAnna M. Lund

Grilled Filet Mignon and Chipotle Butter recipe

4 tablespoons unsalted butter, softened
1/2 small chipotle chile in adobo sauce, finely
chopped (about 1/2-3/4 teaspoon)
1 tablespoon grated lime peel
1/2 plus 1/8 tablespoon salt
4 (3 ounce) filet mignons, 1/2 inch thick,
trimmed of all visible fat
1/8 tablespoon freshly ground pepper

Combine butter, chipotle, lime zest, and 1/8 tablespoon of salt in small bowl; mix well. Wrap in plastic wrap, rolling to form a small cylinder. Freeze 10 minutes.

Set up grill for medium hot indirect heat and spray a nonstick skillet with nonstick spray; or heat a grill pan over medium high heat.

Sprinkle filets with remaining salt and pepper. Grill steaks 3-4 minutes on each side for medium rare. Transfer to serving plates.

Slice butter into 4 disks and top each filet with a disk; serve immediately.

Yield: 4 servings - 4 WW points per serving

Each serving has 142 calories, 9 g fat, 4 g sat fat, 1 g trans fat, 53 mg cholesterol, 405 mg sodium, 0 g carb, 0 g fiber, 15 g protein, 6 mg calcium

Crockpot Italian Pot Roast recipe

1 (2 1/2 pound) boneless beef round roast
1 medium onion, sliced
1/4 teaspoon salt
1/4 teaspoon pepper
2 (8 ounce) cans no-salt-added tomato sauce
1 (0.7 ounce) package Italian salad dressing mix

Slice roast in half and place in a 3 1/2 quart crock pot. Add onion and remaining ingredients. Cover and cook on HIGH setting 5 hours or until roast is tender. Or, cover and cook on HIGH setting 1 hour; reduce to LOW setting and cook 7 hours.

Slice meat to serve.

Serves 8.

5 WW points

New England Ham Omelet recipe

1/4 cup chopped onion
1/2 cup unpeeled diced cooking apple (1 small)
1/4 cup diced 97% fat free ham (1 1/2 ounces)
2 tablespoons sugar free maple syrup
3 eggs or equivalent in egg substitute
1/4 tablespoon lemon herb pepper

In a medium skillet sprayed with butter-flavored cooking spray, saute onion, apple, and ham until browned. Add maple syrup. Lower heat and simmer while preparing eggs.

In a medium bowl, combine eggs and lemon herb pepper. Beat well with a fork. Spray a large skillet with butter-flavored cooking spray. Pour egg mixture into skillet. Cook over high heat for 1 minute. Lower heat. Stir eggs rapidly with a wooden spoon. Gently pat egg mixture back into place and continue cooking without stirring, 1 minute. Add ham filling to bottom half. Flip top half over. Cut in half and serve.

Serves 2 - 4 WW point each

Serving size (1/2 recipe): Per serving: 160 Calories, 8g Fat, 13g Pro, 9g Carb, 295mg Sod, 1g Fib Healthy Exchanges: 2 Protein (1 1/2 Limited), 1/2 Fruit, 1/4 Vegetable, 10 Opt. Cal.

Diabetic Exchanges: 2 Meat, 1/2 Fruit

Ham, Egg and Potato Skillet recipe

1 tablespoon cooking oil
3 cups refrigerated shredded hash brown potatoes
with peppers and spices
1 1/2 cups diced cooked ham
6 beaten eggs
1/3 cup water
3/4 cup Kraft Shredded Mexican Style Cheese

Coat large nonstick skillet with oil; heat over medium heat. Spread potatoes evenly in bottom of skillet. Cover and cook 6 to 8 minutes or until potatoes are tender, stirring once. Stir in ham. In medium bowl combine eggs and water; pour over ham and potato mixture.

Cook, uncovered, just until eggs are set, turning mixture occasionally with a wide spatula. Sprinkle with cheese.

Serves 4.

Per serving: 470 Calories, 28g Fat, 10g Saturated Fat, 40mg Cholesterol, 990mg Sodium, 34g Carbohydrates, 23g Protein, 2g

10 WW points

Source: The Sentinel

Crockpot Breakfast recipe

32 ounces frozen hash browns
1 pound cooked lean ham, cubed
1 onion, diced
1 green bell pepper, diced
1 1/2 cup shredded cheese
12 eggs
1 cup skim milk
1 teaspoon salt
1 teaspoon black pepper

Spray crock pot well with cooking oil.

Divide potatoes, ham, veggies and cheese so you can create several layers of each in the crock pot.

Start with the hash browns, then ham, onions, peppers and then the cheese. Repeat until there are several layers.

Beat eggs, milk salt and pepper pour over layers in the crock pot. Cover and turn on LOW.

Cook for 10-12 hours overnight.

12 servings at 6 WW points each

Creamy Mango Spread recipe

Rich, buttery mangoes puree beautifully into a lovely spread for toast, pancakes or English muffins.

1 very ripe medium mango, peeled and
diced (about 1 1/2 cups)
1/2 cup water
1/2 cup fat-free ricotta cheese
2 teaspoons sugar
1/8 teaspoon ground cinnamon

Place mango and water in a small saucepan and simmer, stirring often, until mango is very thick and has reduced to 1/2 cup, about 20 minutes.

In a food processor, puree mango, ricotta cheese, sugar and cinnamon until smooth.

Yields 2 tablespoons per serving.

Servings: 8

Points: 1

Grilled Shrimp Salad

Makes 4 servings

POINTS® value | 1 per serving

We all love grilled shrimp-but who's ever heard of grilling lettuces? Actually, they come off the grill sweet and lightly wilted, just waiting for the dressing.

Ingredients

• 1/2 pound medium shrimp (about 16 shrimp ), peeled and deveined
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme
• 1/4 tsp garlic powder
• 1 large head romaine lettuce
• 1 medium head radicchio
• cooking spray
• 3 Tbsp aged balsamic vinegar
• 1/4 tsp salt
• 1/4 tsp freshly ground pepper

Instructions

• Toss the shrimp, oregano, thyme, and garlic powder together in a medium bowl. Cover and refrigerate at least 1 hour or overnight.
  
  
• Cut the head of romaine in half lengthwise, leaving the root end intact, so that the leaves on each half are held together by the root. Cut the radicchio in quarters, lengthwise, leaving the root end intact, so that the leaves on each quarter are held together by the root.
  
  
• Spray the grill rack or a large grill pan with nonstick spray; heat the grill or set the pan over medium heat. (Note: Never spray nonstick spray directly into a heat source, whether a grill or a stove.)
  
  
• Lay the shrimp on the grill or in the pan. Cook until pink and firm, about 3 minutes, turning once. Transfer to a serving bowl.
  
  
• Spray a wad of paper towels with a nonstick spray and wipe the grill rack or grill pan quickly-being careful not to burn yourself. Add the lettuces cut side down; cook until slightly wilted and marked from the grill, about 30 seconds, pressing down with the back of a large metal spatula or a small saucepan lid. Transfer the Romaine to a cutting board. Flip the radicchio quarters to the other cut sides; grill 20 more seconds. Transfer to the cutting board.
  
  
• Roughly chop the Romaine and radicchio; add it to the bowl with the shrimp. Toss with the vinegar, salt, and pepper. Serve at once.
  

Chile-Rubbed Pork Chops

Makes 4 servings

POINTS® value | 5 per serving

Spice rubs are the secret of barbecues. Although summer is the time for fresh herbs, dried ones make better rubs - they don't burn as quickly over the high heat and they can sit overnight without wilting.

Ingredients

• 2 tsp chile powder
• 1 1/2 tsp packed light brown sugar
• 1 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1/4 tsp salt
• 1/4 tsp freshly ground pepper
• 4 (5-ounce) boneless center-cut pork loin chops, trimmed of all visible fat
• cooking spray

Instructions

• Mix the chile powder, brown sugar, cumin, cinnamon, salt and pepper together in a small bowl.
  
  
• Butterfly the pork chops by laying them flat on a cutting board and slicing in half horizontally, stopping a ½-inch from the edge to keep the two halves attached. Pry the chops open, then flatten them on your work surface. Rub the spice mixture on both sides of all the chops. Place chops on a plate, cover and refrigerate at least 1 hour or up to 24 hours.
  
  
• Spray the grill rack or a large grill pan with nonstick spray; heat the grill or set the pan over medium heat. (Note: Never spray nonstick spray directly into a heat source, whether a grill or a stove.)
  
  
• Grill the chops for 3 minutes, then turn and continue cooking until grill marks appear and the chops are firm, about 4 minutes more. (An instant-read meat thermometer inserted into the thickest part of a chop should register 160°F.) Transfer to a serving plate or cutting board; let stand 5 minutes before serving.
  
  

Modifications

• To make this a Core Plan® recipe, omit the brown sugar and increase the chile powder by 1 teaspoon.

Stuffed Squash

These savory bundles make an elegant meal, whether for the family or your next dinner party. For the best taste, use freshly grated Parmesan.

Core Plan Tip: To make this Flex Plan-friendly dish into a Core dish, substitute chicken broth for the wine and use a soy-based cheese.

Makes 4 servings

Ingredients
2 medium acorn squash
Nonstick cooking spray
8 ounces cremini or white button mushrooms, cleaned and thinly sliced
3 medium scallions, thinly sliced
2 garlic cloves, minced
2 teaspoons Worcestershire sauce
1/2 teaspoon dried rosemary
1/2 teaspoon rubbed sage
1/2 teaspoon dried thyme
1/2 teaspoon ground black pepper
1 1/2 cups cooked brown rice
1/4 cup grated Parmesan cheese
3 tablespoons dry vermouth or dry white wine

1. Position the rack in the center of the oven and preheat oven to 375°F.

2. Split the squash in half, stem to bottom, and scoop out the seeds. Spray a baking sheet with nonstick cooking spray and place the squash on it cut side down. Bake until tender, about 50 minutes.

3. Meanwhile, spray a large skillet with nonstick cooking spray and set over medium heat. Add the mushrooms, scallions and garlic, and cook, stirring frequently, until the mushrooms give off their liquid, about 4 minutes.

4. Stir in the Worcestershire sauce, rosemary, sage, thyme and pepper. Cook 1 minute.

5. Remove pan from heat and stir in the rice, cheese and vermouth or wine.

6. Once the squash are fork-tender, turn them cut side up and fill each with a quarter of the rice mixture. Bake until warmed through, about 10 minutes.

Serving size: One stuffed squash half. POINTS® value: 4

Caldo Verde

Grated into the soup, the potato melts, its starch thickening the broth into a creamy winter warmer.
Makes 6 cups; 4 servings

Ingredients
1 spray nonstick cooking spray
1 medium onion, chopped
2 garlic cloves, minced
8 ounces turkey sausage, cut into 1/2-inch thick rounds
4 cups chicken broth
1 medium baking potato (about 8 ounces), peeled
4 cups stemmed and shredded kale
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 dashes hot red pepper sauce

Instructions
1. Spray a large saucepan with nonstick spray; set over medium heat. Add the onion; cook, stirring often, until softened, about 5 minutes. Add the garlic and cook for 20 seconds.
2. Add the sausage; cook, stirring often, until browned, about 5 minutes.
3. Pour in the broth; bring to a simmer, stirring often.
4. Using the small holes of a box grater, grate the potato into the stew. Stir well while returning to a simmer. Cover, reduce the heat to low, and simmer for 5 minutes, stirring a couple of times.
5. Stir in the kale; cover and continue cooking, stirring occasionally, until the kale is tender, about 12 minutes. Stir in the salt, pepper, and hot red pepper sauce before serving.
Serving size: 1 1/2 cups. POINTS value per serving: 4

Shrimp and Squash Vindaloo

Although we know it from Indian restaurants, "vindaloo" is actually a Portuguese dish (the name means "wine and garlic"), transplanted to Goa by merchants and colonists. Once on the subcontinent, the stew morphed into a fiery curry the Portuguese would never have recognized.
Makes 5 cups; 4 servings

Ingredients
2 tablespoons white wine vinegar
2 tablespoons curry powder
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1/4 teaspoon salt
1/4 teaspoon cayenne pepper, optional
1 medium acorn squash
1 spray nonstick cooking spray
3 medium shallots, peeled and minced
2 garlic cloves, minced
2 cups fat-free, no-sodium vegetable broth
1 pound medium shrimp (at about 35 shrimp per pound), peeled and deveined

Instructions
1. In a small bowl, stir the vinegar, curry powder, cinnamon, cumin, ginger, salt, and cayenne, if using, until the mixture forms a paste. Set aside.
2. Cut the squash in half along its "equator"; scoop out the seeds with a small spoon, preferably a grapefruit spoon. Set the squash cut side down on a cutting board; use a vegetable peeler to peel off the skin, shaving along the natural arc of the flesh. Cut the flesh into 1-inch cubes, repeat with the second squash half, and set aside.
3. Spray a large saucepan with nonstick spray and set over medium heat. Add the shallots and garlic; cook, stirring often, until translucent, about 3 minutes. Do not let the garlic brown. Add the prepared curry paste; cook, stirring constantly, for 15 seconds.
4. Add the squash; cook, stirring all the while, until coated in the spices, about 20 seconds.
5. Pour in the broth; bring to a simmer. Cover, reduce the heat to low, and simmer slowly until the squash is tender, about 40 minutes, stirring occasionally.
6. Add the shrimp. Cover again and cook until the shrimp are pink and firm, about 3 minutes.
Serving size: 1 1/4 cups. POINTS® value per serving: 4

Tuna Noodle Casserole

Makes 8 servings

POINTS value per serving: 5

Ingredients

• 3 cups fat-free milk
• 2 Tbsp all-purpose flour
• 2 Tbsp Dijon mustard
• 2 Tbsp Worcestershire sauce
• 1 tsp dried dill
• 1/2 tsp freshly ground black pepper
• 1/4 tsp salt
• Two 10-oz. bags frozen mixed vegetables, thawed
• Two 6-oz. can tuna packed in water, drained
• 8 oz dried whole wheat noodles, cooked according to package instructions and drained
• 2 oz Parmigiano-Reggiano, grated (about 1/2 cup)

Instructions

1. Position the rack in the center of the oven and preheat the oven to
   350°F.
2. Whisk the milk and flour in a large saucepan over medium heat until simmering and thickened.
3. Whisk in the mustard, Worcestershire, dill, pepper and salt. Then stir in the vegetables, tuna, noodles and cheese. Pour into a 2-quart round or oblong casserole.
4. Bake until bubbling and lightly browned, about 40 minutes. Let stand 10 minutes at room temperature before serving.

Pasta-Free Vegetable Lasagna – Core

Makes 6 servings

POINTS value per serving: 3

Ingredients

• 3 large zucchini
• Nonstick cooking spray
• 1 Tbsp salt
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 12 oz cremini or white button mushrooms, chopped
• 3 cups chopped fresh tomato (about 3 large beefsteak tomatoes)
• 2 Tbsp minced basil leaves or 1 tablespoon dried basil
• 2 tsp minced oregano leaves or 1 teaspoon dried oregano
• 1/4 tsp grated or ground nutmeg
• 1/4 tsp freshly ground black pepper
• 1 pound fat-free Mozzarella, shredded*
  
  
Note* If the cheese is too soft to grate easily, allow it to "harden" in the freezer for 15 minutes, and then proceed.

Instructions

1. Slice the zucchini lengthwise into 1/8-inch thick strips. Place in a bowl and salt generously, tossing once or twice to coat well. Lay strips on paper towels on your work surface. Set aside 1 hour.
2. Meanwhile, spray a large saucepan with nonstick spray and set over medium heat. Add the onion; cook, stirring often, until softened, about 2 minutes. Add garlic; cook 20 seconds.
3. Add the mushrooms; cook, stirring often, until they give off their liquid and it reduces to a glaze, about 7 minutes.
4. Stir in the tomatoes, basil, oregano, nutmeg and pepper. Cook, stirring occasionally, until the tomatoes start to break down and the sauce thickens, about 25 minutes.
5. Position the rack in the center of the oven and preheat the oven to 350°F.
6. Blot any moisture off the zucchini strips with paper towels. Use one third of the zucchini strips to line the bottom of a 9 x 13-inch baking pan, laying them lengthwise like you would lasagna noodles. Top evenly with one third of the sauce, then one third of the shredded cheese. Place half the remaining zucchini strips on top, as before, then top evenly with half the remaining sauce and half the remaining cheese. Repeat this process one more time: using the remaining zucchini, remaining sauce, and remaining cheese.
7. Bake, uncovered, until bubbling, about 45 minutes. Let stand at room temperature for 10 minutes before serving.

Baked Ziti with Turkey Sausage

Makes 8 servings

POINTS value per serving: 6

Ingredients

• 3/4 pound mild turkey sausage, casings removed
• 1 medium onion, chopped
• 1 medium green bell pepper, cored, seeded and chopped
• One 28-oz can diced tomatoes
• One 10-oz package frozen peas, thawed
• 2 Tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp dried thyme
• 1/2 tsp fennel seeds
• 1/2 tsp freshly ground black pepper
• 12 oz dried whole wheat ziti, cooked according to the package's instructions and drained
• 6 oz fat-free Mozzarella cheese, grated*
  
  
Note* If the cheese is too soft to grate easily, allow it to "harden" in the freezer for 15 minutes, and then proceed.

Instructions

1. Position the rack in the center of the oven and preheat the oven to
   350°F.
2. Crumble the sausage meat into a large saucepan and brown over medium heat, stirring often, about 4 minutes.
3. Drain off any fat, then add the onion and bell pepper. Cook, stirring often, until softened, about 3 minutes.
4. Stir in the tomatoes, peas, tomato paste, oregano, basil, thyme, fennel seeds, salt and pepper. Bring to a simmer, then reduce the heat and cook uncovered 5 minutes, stirring often.
5. Stir in the pasta and half the grated cheese. Spread evenly into a 9 x 13-inch baking pan. Top evenly with the remaining cheese.
6. Bake until the cheese has melted and the casserole is bubbling, about 20 minutes. Let stand 10 minutes at room temperature before serving.

Fresh Tomato Sauce

Makes 6 servings POINTS® value 0 | ½ cup per serving Ingredients Nonstick cooking spray 1 medium onion, finely chopped 2 garlic cloves, minced 12 medium plum or Roma tomatoes, finely chopped, juice reserved 2 Tbsp chopped basil leaves 1 Tbsp chopped oregano leaves 1 Tbsp stemmed thyme 1 tsp honey 1/2 tsp salt 1/2 tsp freshly ground black pepper 1/4 tsp red pepper flakes Instructions Spray a large saucepan with nonstick spray and heat over medium heat. Add the onion and garlic; cook, stirring often, until soft, about 4 minutes. Add the tomatoes and all their juice; stir well and continue cooking until they begin to simmer. Stir in the basil, oregano, thyme, honey, salt, pepper and red pepper flakes. Reduce the heat and simmer, stirring occasionally, until thickened, about 15 minutes. Serving Size: 1/2 cup. Seven Things To Do with Fresh Tomato Sauce* Baked Italian Chicken Pour sauce over skinless bone-in chicken thighs in a 9 x 13-inch baking dish. Bake in a preheated 350ºF oven until bubbling and an instant-read meat thermometer inserted into one of the thighs without touching bone registers 180ºF, about 35 minutes. Baked Potatoes Slice open a freshly baked potato and spoon on sauce as a topping. Dip/Salsa Pour half the sauce into a blender; blend until just smooth. Use as a dip for vegetables or toasted pita rounds. Stir 1 chopped, seeded jalapeno chili into the chunky sauce, if desired. Fish Pour the sauce into a 9 x 13-inch baking dish; heat in a preheated 350ºF oven for 10 minutes. Lay fish fillets on top of sauce; bake until the fish flakes when gently scraped with a fork, about 10 minutes. Mussels Marinara Stir 3 pounds of cleaned and de-bearded mussels into the sauce after it's thickened. Cover and simmer until the mussels have opened, about 4 minutes. Discard any mussels that don't open. Pizza Blend all the sauce in the blender until smooth; spread onto a purchased whole wheat pizza crust. Top with vegetables and a little low-fat mozzarella or goat cheese; bake as directed on the crust's package. Shrimp and Rice Casserole Stir 3 cups cooked brown rice and 1 1/2 pounds cleaned and deveined medium shrimp (about 30 per pound) into the sauce. Pour into a 9 x 13-inch baking dish. Sprinkle the top with 2 ounces grated low-fat Cheddar. Bake in a preheated 350ºF oven until bubbling, about 35 minutes. *Be sure to calculate additional POINTS® values accordingly

Best Ever Roast Chicken

Makes 6 servings

POINTS® value | 3 per serving

Ingredients

• 1/4 cup chopped fresh herbs such as parsley, tarragon, thyme, sage, rosemary, or marjoram, or a combination of any two
• 1 tsp salt
• 1/2 tsp freshly ground black pepper
• One 3- to 3 1/2-pound roasting chicken

Instructions

1. Preheat the oven to 400F.
2. Mix the herbs, salt and pepper in a small bowl.
3. Wash and dry your hands. Starting at one side of the breast over the bird's large cavity opening, slip a finger between the skin and meat, creating a pocket that you can gently expand by inserting more fingers. Be careful not to stretch the skin too much. Create a similar opening on the other side of the breast.
4. Slit the skin (but not the meat) over the largest part of the thigh; insert your finger between the skin and the meat to open up a pocket. Repeat with the other thigh.
5. Divide the herb mixture among the pockets, gently sliding the herbs under the skin and covering the meat inside.
6. Place the bird on a roasting rack breast side down. Set in a large roasting pan or a 9 x 13-inch baking dish. Bake 20 minutes.
7. Reduce the heat to 350ºF. Turn the bird breast side up on the rack. Be careful: the juices inside are hot and can spill out. Silicon baking mitts are the best tool; large tongs or a clean dish towel can also work to hold the bird.
8. Continue roasting until an instant-read meat thermometer inserted into the thickest part of the thigh registers 180ºF, about 1 hour to 1 hour 15 minutes.
9. Let bird rest on roasting rack at room temperature 10 minutes. Place on cutting board; remove and discard all skin. Carve between the joints, wiggling the thighs, legs and wings free and inserting the tip of a knife into the exposed joint. Slice the breast meat into long thin pieces.
   
   Serving size: 3 ounces of skinless light or dark meat.

Seven Ideas for Leftovers

• Barbecue
  Toss the meat with barbecue sauce and serve on toasted Kaiser rolls.
  
  
• Chicken Salad
  Substitute chopped chicken for canned tuna in your favorite tuna salad recipe.
  
  
• Green Salad
  Lay slices of the meat over mixed greens, chopped celery, shredded carrots and diced radishes; top with your favorite salad dressing.
  
  
• Pasta
  Toss the chopped meat with cooked and drained whole wheat pasta and heated jarred marinara sauce.
  
  
• Pizza
  Lay the chopped meat on a purchased whole wheat pizza crust; add some jarred fat-free pizza sauce and low-fat mozzarella; bake as directed on the crust package.
  
  
• Soba
  Toss the chopped meat with cooked and drained soba noodles, thawed and cooked frozen Chinese vegetables and a little seasoned rice vinegar.
  
  
• Soup
  Make an easy chicken soup with 4 cups vegetable broth, chopped celery, chopped carrots and dill; add the meat and simmer 15 minutes.
  
  *Be sure to calculate additional POINTS® values accordingly