Makes 24 popovers
Ingredients
3 ounces Roquefort cheese, crumbled
1 cup all-purpose flour
2 eggs, at room temperature
1 1/4 cups milk, at room temperature
1 tablespoon unsalted butter, melted
1 tablespoon finely chopped fresh flat-leaf parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground white pepper
Preparation
1. Position a rack in the lower third of an oven and preheat to 450 degrees F.
2. Generously brush two 12-cup mini-muffin pans with vegetable oil.
3. In a large bowl, whisk together the flour, parsley, salt and white pepper.
4. In a large measuring cup, whisk together the eggs, milk and butter.
5. Pour the wet ingredients over the dry ingredients and whisk together until just combined.
6. Pour the batter into the prepared muffin cups to within about 1/4 inch of the rim (about 1 1/2 tablespoons each).
7. Place a scant 1 teaspoon crumbled Roquefort cheese in the center of each filled cup.
8. Bake for about 10 minutes (do not open the oven door during this time!).
9. Reduce the oven temperature to 350 degrees F and continue to bake for about 8-10 more minutes (until the popovers are brown and crusty and fully puffed).
10. Remove the popovers from the oven and immediately transfer them to a napkin-lined bowl or warmed platter.
11. Serve immediately, or let cool on wire racks for up to 2 hours, then reheat in a 350 degrees F oven for about 10 minutes.
WW POINTS per serving: 1
Nutritional information per serving: 50 calories, 2.5g fat, 0.2g fiber
Friday, June 12, 2009
Vidalia Onion and Garlic Soup
Makes 12 servings
Ingredients
6 medium sweet Vidalia onions
1 head garlic, bulb cut in 1/2
2 quarts low sodium chicken stock
2 celery ribs, chopped
2 leeks (white part only), soaked and chopped
1 tablespoon canola oil
1 cup cream
1/2 cup sweet sherry
2 tablespoons fresh thyme, finely chopped
salt and pepper, to taste
1 bunch fresh parsley (to garnish)
1 bunch fresh chives (to garnish)
Preparation
1. Wrap each onion and garlic separately in aluminum foil and place in a 300 degree F oven for about 1 1/2 - 2 hours (until the onions feel tender all the way through).
2. Heat the canola oil in a large pot. Add the celery and leeks; cook until softened but not browned.
3. Remove the onions from the foil and skins, quarter and add to the pot.
4. Squeeze out the garlic from the skins and add to the pot.
5. Add the chicken stock and sherry; simmer for about 45 minutes.
6. Stir in the cream and thyme. Remove from the heat.
7. In batches, puree the mixture in a blender until smooth.
8. Add salt and pepper to taste. Garnish each serving with parsley and chives.
WW POINTS per serving: 6
Nutritional information per serving: 268 calories, 12.6g fat, 8.3g fiber
Ingredients
6 medium sweet Vidalia onions
1 head garlic, bulb cut in 1/2
2 quarts low sodium chicken stock
2 celery ribs, chopped
2 leeks (white part only), soaked and chopped
1 tablespoon canola oil
1 cup cream
1/2 cup sweet sherry
2 tablespoons fresh thyme, finely chopped
salt and pepper, to taste
1 bunch fresh parsley (to garnish)
1 bunch fresh chives (to garnish)
Preparation
1. Wrap each onion and garlic separately in aluminum foil and place in a 300 degree F oven for about 1 1/2 - 2 hours (until the onions feel tender all the way through).
2. Heat the canola oil in a large pot. Add the celery and leeks; cook until softened but not browned.
3. Remove the onions from the foil and skins, quarter and add to the pot.
4. Squeeze out the garlic from the skins and add to the pot.
5. Add the chicken stock and sherry; simmer for about 45 minutes.
6. Stir in the cream and thyme. Remove from the heat.
7. In batches, puree the mixture in a blender until smooth.
8. Add salt and pepper to taste. Garnish each serving with parsley and chives.
WW POINTS per serving: 6
Nutritional information per serving: 268 calories, 12.6g fat, 8.3g fiber
Lavender Fudge
Makes 27 servings
Ingredients
16 ounces chocolate chips
1 tablespoon dried lavender flowers (or 3 tablespoons fresh)
14 ounces sweetened condensed milk
3 tablespoons unsalted butter
fresh lavender (to garnish)
Preparation
1. Finely grind the ingredients in a clean coffee grinder.
2. Melt everything together in a double boiler. Add 3 tablespoons butter. Stir until smooth and melted.
3. Pour into a pan lined with wax paper (approximately 9″ x 9″). Cover with Saran Wrap. Chill overnight.
4. Cut into 1″ squares. Wrap like “sweets” in twists of wax paper.
5. Sprinkle with fresh lavender on the top layer to decorate and serve.
WW POINTS per serving: 3
Nutritional information per serving: 138 calories, 7.6g fat, 1g fiber
Ingredients
16 ounces chocolate chips
1 tablespoon dried lavender flowers (or 3 tablespoons fresh)
14 ounces sweetened condensed milk
3 tablespoons unsalted butter
fresh lavender (to garnish)
Preparation
1. Finely grind the ingredients in a clean coffee grinder.
2. Melt everything together in a double boiler. Add 3 tablespoons butter. Stir until smooth and melted.
3. Pour into a pan lined with wax paper (approximately 9″ x 9″). Cover with Saran Wrap. Chill overnight.
4. Cut into 1″ squares. Wrap like “sweets” in twists of wax paper.
5. Sprinkle with fresh lavender on the top layer to decorate and serve.
WW POINTS per serving: 3
Nutritional information per serving: 138 calories, 7.6g fat, 1g fiber
Summer Salad
Makes 6 servings
Ingredients
4 cups cherry tomatoes or grape tomatoes (halved)
1 small red onion (thinly sliced)
2 garlic cloves (minced)
2 ripe avocados (seeded, peeled, and diced)
1 tablespoon minced jalapeno pepper (seeded)
1 tablespoon caper
1/2 teaspoon Dijon mustard
1 lemon, juice of
1 lime, juice of
1 bunch fresh cilantro or parsley (chopped)
1/2 teaspoon kosher salt
ground black pepper
Preparation
1. Place the tomatoes, avocados and red onions in a bowl.
2. Carefully mix together the remaining ingredients and pour over the tomato mixture.
3. Chill for about 30 minutes to let the flavors blend; serve.
WW POINTS per serving: 3
Nutritional information per serving: 140 calories, 10.2g fat, 6g fiber
Ingredients
4 cups cherry tomatoes or grape tomatoes (halved)
1 small red onion (thinly sliced)
2 garlic cloves (minced)
2 ripe avocados (seeded, peeled, and diced)
1 tablespoon minced jalapeno pepper (seeded)
1 tablespoon caper
1/2 teaspoon Dijon mustard
1 lemon, juice of
1 lime, juice of
1 bunch fresh cilantro or parsley (chopped)
1/2 teaspoon kosher salt
ground black pepper
Preparation
1. Place the tomatoes, avocados and red onions in a bowl.
2. Carefully mix together the remaining ingredients and pour over the tomato mixture.
3. Chill for about 30 minutes to let the flavors blend; serve.
WW POINTS per serving: 3
Nutritional information per serving: 140 calories, 10.2g fat, 6g fiber
Japanese Vegetable Pancakes
Makes 4 servings
Ingredients
1/2 small green cabbage (3-4 cups), shredded
3 stalks celery, minced
1/2 onion, diced
1 large carrot, shredded
1 egg, beaten
2 cups whole wheat flour or white flour (you may need a bit more)
1 (10 ounce) can evaporated milk
1 teaspoon salt
2 tablespoons brown sugar
water
1/2 cup left over chicken or fish (optional)
Preparation
1. Mix together the vegetables.
2. Mix together the remaining ingredients to form a smooth batter.
3. Mix the vegetables in the batter - the mixture should be of a consistency that you can spoon the patties on to the skillet.
4. On a heated skillet sprayed with oil, drop spoonfuls of the batter (about 3 tablespoons for each pattie).
5. On medium heat, brown well the patties on one side, then flip and brown on the other side.
6. Serve hot or cold.
WW POINTS per serving: 7
Nutritional information per serving: 381 calories, 7.9g fat, 10.6g fiber
Ingredients
1/2 small green cabbage (3-4 cups), shredded
3 stalks celery, minced
1/2 onion, diced
1 large carrot, shredded
1 egg, beaten
2 cups whole wheat flour or white flour (you may need a bit more)
1 (10 ounce) can evaporated milk
1 teaspoon salt
2 tablespoons brown sugar
water
1/2 cup left over chicken or fish (optional)
Preparation
1. Mix together the vegetables.
2. Mix together the remaining ingredients to form a smooth batter.
3. Mix the vegetables in the batter - the mixture should be of a consistency that you can spoon the patties on to the skillet.
4. On a heated skillet sprayed with oil, drop spoonfuls of the batter (about 3 tablespoons for each pattie).
5. On medium heat, brown well the patties on one side, then flip and brown on the other side.
6. Serve hot or cold.
WW POINTS per serving: 7
Nutritional information per serving: 381 calories, 7.9g fat, 10.6g fiber
Australian Pea Salad
Makes 4 servings
Ingredients
2 cups frozen peas, thawed
1/2 cup plain yogurt
6 ounces canned water chestnuts (drained and sliced/chopped)
2 teaspoons Dijon mustard
1 red bell pepper, seeded and diced
1 teaspoon dried dill
green onions, chopped (optional)
1/2 teaspoon salt (or to taste)
1/2 teaspoon freshly ground black pepper (or to taste)
Preparation
1. In a medium bowl, combine the peas, sliced/chopped water chestnuts, red pepper and chopped green onions (if using).
2. In a small bowl, mix the yogurt, dill, mustard, salt and pepper.
3. Add the dressing to the pea mixture and stir to combine all the ingredients.
4. Chill for at least 30 minutes before serving.
WW POINTS per serving: 1
Nutritional information per serving: 106 calories, 1.5g fat, 4.9g fiber
Ingredients
2 cups frozen peas, thawed
1/2 cup plain yogurt
6 ounces canned water chestnuts (drained and sliced/chopped)
2 teaspoons Dijon mustard
1 red bell pepper, seeded and diced
1 teaspoon dried dill
green onions, chopped (optional)
1/2 teaspoon salt (or to taste)
1/2 teaspoon freshly ground black pepper (or to taste)
Preparation
1. In a medium bowl, combine the peas, sliced/chopped water chestnuts, red pepper and chopped green onions (if using).
2. In a small bowl, mix the yogurt, dill, mustard, salt and pepper.
3. Add the dressing to the pea mixture and stir to combine all the ingredients.
4. Chill for at least 30 minutes before serving.
WW POINTS per serving: 1
Nutritional information per serving: 106 calories, 1.5g fat, 4.9g fiber
Coleslaw El Salvador
Makes 6 servings
Ingredients
1 medium head of cabbage, chopped
1 small onion, sliced
2 small carrots, grated
1/2 teaspoon oregano
1/2 teaspoon cayenne pepper or paprika
1 teaspoon olive oil
1/4 cup vinegar
1 teaspoon brown sugar
1 teaspoon salt
1/2 cup water
Preparation
1. Place the cabbage in boiling water and boil for no more than one minute. Discard the water.
2. In a large bowl, mix the cabbage with the sliced onion, grated carrots, olive oil, vinegar, oregano, cayenne, brown sugar, salt and water.
3. Chill in the refrigerator for at least 2 hours before serving.
WW POINTS per serving: 0
Nutritional information per serving: 59 calories, 1g fat, 4.2g fiber
Ingredients
1 medium head of cabbage, chopped
1 small onion, sliced
2 small carrots, grated
1/2 teaspoon oregano
1/2 teaspoon cayenne pepper or paprika
1 teaspoon olive oil
1/4 cup vinegar
1 teaspoon brown sugar
1 teaspoon salt
1/2 cup water
Preparation
1. Place the cabbage in boiling water and boil for no more than one minute. Discard the water.
2. In a large bowl, mix the cabbage with the sliced onion, grated carrots, olive oil, vinegar, oregano, cayenne, brown sugar, salt and water.
3. Chill in the refrigerator for at least 2 hours before serving.
WW POINTS per serving: 0
Nutritional information per serving: 59 calories, 1g fat, 4.2g fiber
Southern Oven Fried Chicken recipe
Makes 4 servings
Ingredients
1 lb (four 4 oz pieces) boneless skinless chicken breasts
3/4 cup cornflake crumbs
1/2 cup all-purpose flour
3 ounces buttermilk
1/2 teaspoon cayenne pepper (or to taste)
1/4 teaspoon table salt
Preparation
1. Preheat the oven to 365º F.
2. Lightly coat an 8×8x2-inch baking dish with nonstick cooking spray; set aside.
3. In a medium-sized bowl, combine the flour, cayenne pepper and salt.
4. Place the buttermilk and cornflake crumbs in two separate shallow bowls.
5. Roll the chicken breast halves in the flour mixture, coating evenly each side.
6. Next dip the chicken into buttermilk, and then into the cornflake crumbs.
7. Place the coated chicken breasts in the prepared baking dish.
8. Bake in the oven for about 20 minutes (until the chicken is tender and no longer pink).
One serving is approximately 150 grams.
WW POINTS per serving: 4
Nutritional information per serving: 209 calories, 1.8g fat, 0.6g fiber
Ingredients
1 lb (four 4 oz pieces) boneless skinless chicken breasts
3/4 cup cornflake crumbs
1/2 cup all-purpose flour
3 ounces buttermilk
1/2 teaspoon cayenne pepper (or to taste)
1/4 teaspoon table salt
Preparation
1. Preheat the oven to 365º F.
2. Lightly coat an 8×8x2-inch baking dish with nonstick cooking spray; set aside.
3. In a medium-sized bowl, combine the flour, cayenne pepper and salt.
4. Place the buttermilk and cornflake crumbs in two separate shallow bowls.
5. Roll the chicken breast halves in the flour mixture, coating evenly each side.
6. Next dip the chicken into buttermilk, and then into the cornflake crumbs.
7. Place the coated chicken breasts in the prepared baking dish.
8. Bake in the oven for about 20 minutes (until the chicken is tender and no longer pink).
One serving is approximately 150 grams.
WW POINTS per serving: 4
Nutritional information per serving: 209 calories, 1.8g fat, 0.6g fiber
Chicken and Pasta Salad recipe
Makes 8 servings
Ingredients
2 cups pasta
1 lb boneless chicken breasts
1 cup low-fat yogurt
1 cup red seedless grapes, washed and sliced
1 cup baby peas, cooked, drained and cooled
2 celery ribs, thinly sliced
1 teaspoon mustard
salt, to taste
pepper, to taste
Preparation
1. Cook the chicken breasts until tender; drain and chill.
2. In the meantime, in a large pot cook the pasta until al dente; drain and rinse under cold water.
3. Mix the mustard, yogurt, salt and pepper into the pasta.
4. Cut the chicken into bite-sized pieces and add it to this mixture.
5. Fold in the pasta, grapes, peas and celery.
6. Toss well, cover and refrigerate for about an hour; serve.
One serving is approximately 120 grams.
WW POINTS per serving: 3
Nutritional information per serving: 170 calories, 2.3g fat, 2g fiber
Ingredients
2 cups pasta
1 lb boneless chicken breasts
1 cup low-fat yogurt
1 cup red seedless grapes, washed and sliced
1 cup baby peas, cooked, drained and cooled
2 celery ribs, thinly sliced
1 teaspoon mustard
salt, to taste
pepper, to taste
Preparation
1. Cook the chicken breasts until tender; drain and chill.
2. In the meantime, in a large pot cook the pasta until al dente; drain and rinse under cold water.
3. Mix the mustard, yogurt, salt and pepper into the pasta.
4. Cut the chicken into bite-sized pieces and add it to this mixture.
5. Fold in the pasta, grapes, peas and celery.
6. Toss well, cover and refrigerate for about an hour; serve.
One serving is approximately 120 grams.
WW POINTS per serving: 3
Nutritional information per serving: 170 calories, 2.3g fat, 2g fiber
Penne with Chicken and Sun-Dried Tomatoes
Makes 4 servings
Ingredients
8 ounces dry penne pasta
6 ounces boneless skinless chicken breasts
1/4 cup sun-dried tomato, to taste (preferably packed in cellophane)
1 1/4 cups chopped fresh baby mushrooms or portobello mushrooms
5 garlic cloves, peeled and minced
3 tablespoons chopped shallots
5 black olives, sliced
1/2 cup fresh peas or thawed frozen peas, to taste
cooking spray
1/4 cup white wine
1 tablespoon italian seasoning
12 ounces evaporated skim milk
1/2 cup boiling water
1 tablespoon flour
1/2 cup chopped fresh basil
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon ground nutmeg
Preparation
1. Preheat the oven to 350 degrees F.
2. Fill a large pot with water and bring to a boil while cooking the rest of the recipe.
3. Place the chicken and wine in a shallow baking dish, and sprinkle with Italian seasoning.
4. Bake for about 15-20 minutes (or until the meat is no longer pink and the juices run clear).
5. Shred the chicken and reserve the cooking juices.
6. Drain the sundried tomatoes and finely chop them.
7. Pour the chicken cooking juices into a small saucepan.
8. Add the tomatoes, mushrooms, peas and shallots.
9. Saute over low heat for a few minutes (until the liquid is absorbed and the vegetables are wilted).
10. Remove the pan from the heat.
11. Cover to keep the vegetables warm.
12. Add the penne pasta to the boiling water and cook to the desired consistency (about 8-10 minutes, or according to the package directions).
13. While the pasta is cooking, preheat a heavy small saucepan on medium heat for 1 minute, then coat twice with cooking spray.
14. Add the flour and garlic, then whisk in the evaporated skim milk.
15. Add the red pepper flakes and nutmeg.
16. Whisk constantly and bring to a boil.
17. Continue to cook for another 5 minutes, whisking constantly, until thickened.
18. Reduce the heat to low and add the basil.
19. Drain the cooked pasta and place in a large bowl.
20. Add the chicken, vegetables and sauce.
21. Toss and garnish with sliced black olives.
One serving is approximately 300 grams.
WW POINTS per serving: 7
Nutritional information per serving: 383 calories, 2.8g fat, 8.4g fiber
Ingredients
8 ounces dry penne pasta
6 ounces boneless skinless chicken breasts
1/4 cup sun-dried tomato, to taste (preferably packed in cellophane)
1 1/4 cups chopped fresh baby mushrooms or portobello mushrooms
5 garlic cloves, peeled and minced
3 tablespoons chopped shallots
5 black olives, sliced
1/2 cup fresh peas or thawed frozen peas, to taste
cooking spray
1/4 cup white wine
1 tablespoon italian seasoning
12 ounces evaporated skim milk
1/2 cup boiling water
1 tablespoon flour
1/2 cup chopped fresh basil
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon ground nutmeg
Preparation
1. Preheat the oven to 350 degrees F.
2. Fill a large pot with water and bring to a boil while cooking the rest of the recipe.
3. Place the chicken and wine in a shallow baking dish, and sprinkle with Italian seasoning.
4. Bake for about 15-20 minutes (or until the meat is no longer pink and the juices run clear).
5. Shred the chicken and reserve the cooking juices.
6. Drain the sundried tomatoes and finely chop them.
7. Pour the chicken cooking juices into a small saucepan.
8. Add the tomatoes, mushrooms, peas and shallots.
9. Saute over low heat for a few minutes (until the liquid is absorbed and the vegetables are wilted).
10. Remove the pan from the heat.
11. Cover to keep the vegetables warm.
12. Add the penne pasta to the boiling water and cook to the desired consistency (about 8-10 minutes, or according to the package directions).
13. While the pasta is cooking, preheat a heavy small saucepan on medium heat for 1 minute, then coat twice with cooking spray.
14. Add the flour and garlic, then whisk in the evaporated skim milk.
15. Add the red pepper flakes and nutmeg.
16. Whisk constantly and bring to a boil.
17. Continue to cook for another 5 minutes, whisking constantly, until thickened.
18. Reduce the heat to low and add the basil.
19. Drain the cooked pasta and place in a large bowl.
20. Add the chicken, vegetables and sauce.
21. Toss and garnish with sliced black olives.
One serving is approximately 300 grams.
WW POINTS per serving: 7
Nutritional information per serving: 383 calories, 2.8g fat, 8.4g fiber
Spicy Ground Chicken recipe
Makes 4 servings
Ingredients
1 lb ground chicken (or ground turkey) - don’t use ground chicken in the tube
1 cup mushrooms, sliced
1 zucchini, sliced
1 red pepper, sliced
1 green pepper, sliced
1 tablespoon minced garlic
1 onion, chopped
2-3 cups chunky hot salsa
1 teaspoon olive oil (optional)
4 soft flour tortillas (optional)
Preparation
1. Slice all the vegetables.
2. Spray a non-stick skillet with cooking spray (or optional - olive oil).
3. Cook the ground chicken for about 10 minutes (until completely done).
4. Remove the chicken from the pan and set aside.
5. Add the garlic and onions to the pan and saute until translucent.
6. Add the mushrooms, zucchini, green and red peppers.
7. Cover, stirring often, until cooked.
8. Don’t drain the liquid.
9. Add the cooked ground chicken and salsa to the vegetables.
10. Mix well.
11. Simmer for about 10 minutes.
12. Serve wrapped in a soft flour tortilla or over rice.
One serving is approximately 430 grams.
WW POINTS per serving: 4
Nutritional information per serving: 210 calories, 4g fat, 4.3g fiber
Ingredients
1 lb ground chicken (or ground turkey) - don’t use ground chicken in the tube
1 cup mushrooms, sliced
1 zucchini, sliced
1 red pepper, sliced
1 green pepper, sliced
1 tablespoon minced garlic
1 onion, chopped
2-3 cups chunky hot salsa
1 teaspoon olive oil (optional)
4 soft flour tortillas (optional)
Preparation
1. Slice all the vegetables.
2. Spray a non-stick skillet with cooking spray (or optional - olive oil).
3. Cook the ground chicken for about 10 minutes (until completely done).
4. Remove the chicken from the pan and set aside.
5. Add the garlic and onions to the pan and saute until translucent.
6. Add the mushrooms, zucchini, green and red peppers.
7. Cover, stirring often, until cooked.
8. Don’t drain the liquid.
9. Add the cooked ground chicken and salsa to the vegetables.
10. Mix well.
11. Simmer for about 10 minutes.
12. Serve wrapped in a soft flour tortilla or over rice.
One serving is approximately 430 grams.
WW POINTS per serving: 4
Nutritional information per serving: 210 calories, 4g fat, 4.3g fiber
Slow Cooked Garlic Chicken
Makes 4 servings
Ingredients
6-8 boneless skinless chicken thighs
10 garlic cloves, smashed
2 onions, sliced
1/4 cup lemon pepper
1/4 cup paprika
1 tablespoon salt
Preparation
1. Rinse the chicken and pat dry.
2. Mix together the lemon pepper, paprika and salt.
3. Coat the chicken with the spice mixture.
4. Place the coated chicken in the crock pot and cover with the garlic cloves and onions.
5. Cook on low heat for about 3-4 hours (or until done).
WW POINTS per serving: 3
Nutritional information per serving: 177 calories, 5g fat, 3.5g fiber
Ingredients
6-8 boneless skinless chicken thighs
10 garlic cloves, smashed
2 onions, sliced
1/4 cup lemon pepper
1/4 cup paprika
1 tablespoon salt
Preparation
1. Rinse the chicken and pat dry.
2. Mix together the lemon pepper, paprika and salt.
3. Coat the chicken with the spice mixture.
4. Place the coated chicken in the crock pot and cover with the garlic cloves and onions.
5. Cook on low heat for about 3-4 hours (or until done).
WW POINTS per serving: 3
Nutritional information per serving: 177 calories, 5g fat, 3.5g fiber
Beef Noodle Soup
Makes 6 servings
Ingredients
1 lb cubed beef stew meat
1 cup chopped onions
1 cup chopped celery
1/4 cup beef bouillon granules
1/4 teaspoon dried parsley
1 pinch ground black pepper
1 cup chopped carrots
5 3/4 cups water
2 1/2 cups frozen egg noodles
Preparation
1. In a large saucepan over medium high heat, saute the stew meat, onion and celery for 5 minutes, or until meat is browned on all sides.
2. Stir in the bouillon, parsley, ground black pepper, carrots, water and egg noodles.
3. Bring to a boil, reduce heat to low and simmer for 30 minutes.
WW POINTS per serving: 8
Nutritional information per serving: 343 calories, 20.3g fat, 1.7g fiber
Ingredients
1 lb cubed beef stew meat
1 cup chopped onions
1 cup chopped celery
1/4 cup beef bouillon granules
1/4 teaspoon dried parsley
1 pinch ground black pepper
1 cup chopped carrots
5 3/4 cups water
2 1/2 cups frozen egg noodles
Preparation
1. In a large saucepan over medium high heat, saute the stew meat, onion and celery for 5 minutes, or until meat is browned on all sides.
2. Stir in the bouillon, parsley, ground black pepper, carrots, water and egg noodles.
3. Bring to a boil, reduce heat to low and simmer for 30 minutes.
WW POINTS per serving: 8
Nutritional information per serving: 343 calories, 20.3g fat, 1.7g fiber
Ground Beef Noodles in Sour Cream
Makes 6 servings
Ingredients
3 cups noodles, uncooked
1 lb ground beef
1 (6 ounce) can mushroom stems and pieces
1 cup onions, chopped
2 tablespoons butter, melted
1 cup sour cream
2 teaspoons Worcestershire sauce
3 cups V-8 vegetable juice (or tomato juice)
2 teaspoons salt
1 dash pepper
1 teaspoon celery salt (optional)
Preparation
1. In a large frying pan or Dutch oven, saute the onions in butter until tender, then add meat and brown lightly.
2. Place the noodles in a layer over meat.
3. Combine the tomato juice with the seasonings, and pour over noodles.
4. Bring to a boil, then cover.
5. Simmer over low heat for 30 minutes (or until the noodles are tender).
6. Stir in the sour cream and mushrooms and bring to a boil.
7. Serve hot.
WW POINTS per serving: 9
Nutritional information per serving: 394 calories, 24.3g fat, 2.7g fiber
Ingredients
3 cups noodles, uncooked
1 lb ground beef
1 (6 ounce) can mushroom stems and pieces
1 cup onions, chopped
2 tablespoons butter, melted
1 cup sour cream
2 teaspoons Worcestershire sauce
3 cups V-8 vegetable juice (or tomato juice)
2 teaspoons salt
1 dash pepper
1 teaspoon celery salt (optional)
Preparation
1. In a large frying pan or Dutch oven, saute the onions in butter until tender, then add meat and brown lightly.
2. Place the noodles in a layer over meat.
3. Combine the tomato juice with the seasonings, and pour over noodles.
4. Bring to a boil, then cover.
5. Simmer over low heat for 30 minutes (or until the noodles are tender).
6. Stir in the sour cream and mushrooms and bring to a boil.
7. Serve hot.
WW POINTS per serving: 9
Nutritional information per serving: 394 calories, 24.3g fat, 2.7g fiber
Thursday, June 11, 2009
Reuben Mini Stacks
Serving Size : 12
2 Points Per Serving
1/4 cup swiss cheese -- shredded
6 slices corned beef brisket -- chopped
3 tablespoons thousand island salad dressing
2 tablespoons sauerkraut -- finely chopped
12 slices rye bread -- or pumpernickel (cocktail slices)
12 tiny dill pickle spears -- cut lengthwise
Mix cheese, corned beef, dressing and sauerkraut. Spread over each slice bread, covering to edges. Set oven control to broil. Place topped bread on rack in broiler pan or on ungreased cookie sheet. Broil with tops 4 to 5 inches from heat 2 to 3minutes or until golden. Top each with 2 pickle halves.
Per serving: 140 Calories (kcal); 5g Total Fat; (33% calories from fat); 6g Protein;17g Carbohydrate; 11mg Cholesterol; 663mg Sodium
Food Exchanges: 1 Grain Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
Calories 60/Fat 3g/Cholesterol 10mg/Sodium 620mg/Carbohydrate 6g/Fiber 1g/Protein 3g
2 Points Per Serving
1/4 cup swiss cheese -- shredded
6 slices corned beef brisket -- chopped
3 tablespoons thousand island salad dressing
2 tablespoons sauerkraut -- finely chopped
12 slices rye bread -- or pumpernickel (cocktail slices)
12 tiny dill pickle spears -- cut lengthwise
Mix cheese, corned beef, dressing and sauerkraut. Spread over each slice bread, covering to edges. Set oven control to broil. Place topped bread on rack in broiler pan or on ungreased cookie sheet. Broil with tops 4 to 5 inches from heat 2 to 3minutes or until golden. Top each with 2 pickle halves.
Per serving: 140 Calories (kcal); 5g Total Fat; (33% calories from fat); 6g Protein;17g Carbohydrate; 11mg Cholesterol; 663mg Sodium
Food Exchanges: 1 Grain Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
Calories 60/Fat 3g/Cholesterol 10mg/Sodium 620mg/Carbohydrate 6g/Fiber 1g/Protein 3g
Garlic-Parmesan Mushrooms
Serving Size : 8
1 Points Per Serving
1 pound mushrooms -- cleaned and stems removed
3 tablespoons fat-free margarine -- melted
1/4 teaspoon garlic salt
vegetable cooking spray
1/8 cup grated parmesan cheese
paprika
Preheat broiler. Place cleaned mushrooms in a bowl. Combine margarine and garlic salt, then drizzle over mushrooms. Gently toss mushrooms to coat. Spray a 9 x 13 inch baking sheet with sides (or a 9 x 13-inch pan) with cooking spray. Place mushrooms on baking sheet, stem-side up. Sprinkle with cheese then lightly with paprika. Broil 5 inches from heat source (crack oven door) for 5 minutes or until cheese is slightly melted. Serve immediately
Per serving: 38 Calories (kcal); 1g Total Fat; (22% calories from fat); 2g Protein;
3g Carbohydrate; 1mg Cholesterol; 123mg Sodium
Food Exchanges: 0 Grain Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
Serving size: 4 mushrooms
1 Points Per Serving
1 pound mushrooms -- cleaned and stems removed
3 tablespoons fat-free margarine -- melted
1/4 teaspoon garlic salt
vegetable cooking spray
1/8 cup grated parmesan cheese
paprika
Preheat broiler. Place cleaned mushrooms in a bowl. Combine margarine and garlic salt, then drizzle over mushrooms. Gently toss mushrooms to coat. Spray a 9 x 13 inch baking sheet with sides (or a 9 x 13-inch pan) with cooking spray. Place mushrooms on baking sheet, stem-side up. Sprinkle with cheese then lightly with paprika. Broil 5 inches from heat source (crack oven door) for 5 minutes or until cheese is slightly melted. Serve immediately
Per serving: 38 Calories (kcal); 1g Total Fat; (22% calories from fat); 2g Protein;
3g Carbohydrate; 1mg Cholesterol; 123mg Sodium
Food Exchanges: 0 Grain Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
Serving size: 4 mushrooms
Crab Cakes
Serving Size : 4
4 Points Per Serving
2 tablespoons green onion -- chopped
1 cup bread crumbs
1/4 cup egg substitute
1/2 pound crab meat -- flaked
1/2 cup celery -- minced
1 tablespoon Dijon mustard
1 tablespoon lemon juice
2 tablespoons chopped parsley
Preheat oven to 450º. Spray a roasting pan generously with non-stick spray. In a large mixing bowl, combine all of the ingredients except the crab meat. Mix in the crab meat, shape into 4 balls and flatten. Place the crab cakes on the prepared roasting pan and bake for 5 minutes, turn cakes over and bake another 5 to 8 minutes or until crisp and browned. Serve with a wedge of lemon.
Per serving: 195 Calories (kcal); 4g Total Fat; (18% calories from fat); 17g Protein; 22g Carbohydrate; 51mg Cholesterol; 513mg Sodium
Food Exchanges: 1 1/2 Grain Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates
Diabetics or those on calorie-controlled diets may count one crab cake as: 1 meat, 2 starch servings.
4 Points Per Serving
2 tablespoons green onion -- chopped
1 cup bread crumbs
1/4 cup egg substitute
1/2 pound crab meat -- flaked
1/2 cup celery -- minced
1 tablespoon Dijon mustard
1 tablespoon lemon juice
2 tablespoons chopped parsley
Preheat oven to 450º. Spray a roasting pan generously with non-stick spray. In a large mixing bowl, combine all of the ingredients except the crab meat. Mix in the crab meat, shape into 4 balls and flatten. Place the crab cakes on the prepared roasting pan and bake for 5 minutes, turn cakes over and bake another 5 to 8 minutes or until crisp and browned. Serve with a wedge of lemon.
Per serving: 195 Calories (kcal); 4g Total Fat; (18% calories from fat); 17g Protein; 22g Carbohydrate; 51mg Cholesterol; 513mg Sodium
Food Exchanges: 1 1/2 Grain Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates
Diabetics or those on calorie-controlled diets may count one crab cake as: 1 meat, 2 starch servings.
Blooming Onion
Serving Size : 2
2 Points Per Serving
1 large onion
1/4 ounce corn flakes -- crumbled
pinch red pepper
pinch seasoned salt
1 egg white
1/2 cup nonfat sour cream
2 teaspoons Miracle Whip® light -- or fat free
1 teaspoon horseradish sauce
1/2 clove garlic -- finely minced
cooking spray
Preheat oven to 350 º F. Spray 2-cup round baking dish with cooking spray. Trim root end of onion so it stands upright. Slice off 1/2" from top and remove peel. With sharp knife, cut triangular slices to center of onion, slicing from top down and stopping 1/2" from bottom. Work your way around to make several "petals." Spray with cooking spray and place in microwaveable safe bowl. Cover and microwave on high for 3-4 minutes or until onion is slightly tender and petals have begun to separate. In small bowl combine corn flake crumbs, seasoned salt, and pepper; set aside.
In medium bowl, whip egg white until foamy. Dip onion in egg white, coating petals thoroughly. Place in prepared baking dish and sprinkle evenly with corn flake mixture. Bake until lightly browned and crisp about 10-12 minutes. 6. Meanwhile, combine sour cream, Miracle Whip, horseradish sauce and garlic. Cover and chill. This may be prepared up to 2 days ahead.
Per serving: 103 Calories (kcal); 2g Total Fat; (16% calories from fat); 7g Protein;
15g Carbohydrate; 9mg Cholesterol; 151mg Sodium
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;
1 Other Carbohydrates
NOTES : Serving Size 2 (1/2 of each onion and sauce)
2 Points Per Serving
1 large onion
1/4 ounce corn flakes -- crumbled
pinch red pepper
pinch seasoned salt
1 egg white
1/2 cup nonfat sour cream
2 teaspoons Miracle Whip® light -- or fat free
1 teaspoon horseradish sauce
1/2 clove garlic -- finely minced
cooking spray
Preheat oven to 350 º F. Spray 2-cup round baking dish with cooking spray. Trim root end of onion so it stands upright. Slice off 1/2" from top and remove peel. With sharp knife, cut triangular slices to center of onion, slicing from top down and stopping 1/2" from bottom. Work your way around to make several "petals." Spray with cooking spray and place in microwaveable safe bowl. Cover and microwave on high for 3-4 minutes or until onion is slightly tender and petals have begun to separate. In small bowl combine corn flake crumbs, seasoned salt, and pepper; set aside.
In medium bowl, whip egg white until foamy. Dip onion in egg white, coating petals thoroughly. Place in prepared baking dish and sprinkle evenly with corn flake mixture. Bake until lightly browned and crisp about 10-12 minutes. 6. Meanwhile, combine sour cream, Miracle Whip, horseradish sauce and garlic. Cover and chill. This may be prepared up to 2 days ahead.
Per serving: 103 Calories (kcal); 2g Total Fat; (16% calories from fat); 7g Protein;
15g Carbohydrate; 9mg Cholesterol; 151mg Sodium
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;
1 Other Carbohydrates
NOTES : Serving Size 2 (1/2 of each onion and sauce)
Potato-Zucchini Pancakes
3 Points per serving
4 servings
2 large russet potatoes -- peeled and shredded (about 2 cups)
2 medium zucchini -- shredded (about 2 cups)
1 teaspoon salt
1 large egg
3 scallions -- sliced
2 tablespoons all-purpose flour
1/2 teaspoon dried tarragon -- crumbled
1/8 teaspoon freshly ground black pepper
1 teaspoon olive oil
4 teaspoons light sour cream
1. In medium bowl, toss the potatoes, zucchini and salt. Let stand 10 minutes. Squeeze out the liquids and discard; stir in the egg, scallions, flour, tarragon and pepper.
2. In large nonstick skillet, heat 1/4 teaspoon of the oil over med heat. Drop the potato mixture, 2 tablespoons at a time, into mounds and flatten with a spatula; cook until lightly browned, about 12 minutes, turning halfway and adding another 1/4 teaspoon of the oil. Repeat with the remaining mixture. Dollop each pancake with 1/2 teaspoon of the sour cream.
Per serving: 155 Calories, 3g Fat, 3g Fiber
4 servings
2 large russet potatoes -- peeled and shredded (about 2 cups)
2 medium zucchini -- shredded (about 2 cups)
1 teaspoon salt
1 large egg
3 scallions -- sliced
2 tablespoons all-purpose flour
1/2 teaspoon dried tarragon -- crumbled
1/8 teaspoon freshly ground black pepper
1 teaspoon olive oil
4 teaspoons light sour cream
1. In medium bowl, toss the potatoes, zucchini and salt. Let stand 10 minutes. Squeeze out the liquids and discard; stir in the egg, scallions, flour, tarragon and pepper.
2. In large nonstick skillet, heat 1/4 teaspoon of the oil over med heat. Drop the potato mixture, 2 tablespoons at a time, into mounds and flatten with a spatula; cook until lightly browned, about 12 minutes, turning halfway and adding another 1/4 teaspoon of the oil. Repeat with the remaining mixture. Dollop each pancake with 1/2 teaspoon of the sour cream.
Per serving: 155 Calories, 3g Fat, 3g Fiber
Scrambled Egg Burritos
4 Points Per Serving
Yield: 2 servings
1 cup egg substitute
1/4 cup shredded reduced-fat cheese (such as Sargento Light Shredded Cheese)
2 (10-inch) fat-free flour tortillas, warmed
1/4 cup salsa
In medium non-stick skillet sprayed with cooking spray, over medium heat, cook egg product, stirring occasionally until set. Divide egg mixture evenly between tortillas; top with cheese and salsa. Fold up tortillas over filling like an envelope. Serve immediately.
PER SERVING: CALORIES 192 FAT 2g SATURATED FAT 1g SODIUM 640mg CARBOHYDRATE 24g PROTEIN 15g CHOLESTEROL 3mg FIBER 1.0g
Exchange: 2 very lean meat, 1 1/2 carbohydrate (1 starch, 1 vegetable)
Yield: 2 servings
1 cup egg substitute
1/4 cup shredded reduced-fat cheese (such as Sargento Light Shredded Cheese)
2 (10-inch) fat-free flour tortillas, warmed
1/4 cup salsa
In medium non-stick skillet sprayed with cooking spray, over medium heat, cook egg product, stirring occasionally until set. Divide egg mixture evenly between tortillas; top with cheese and salsa. Fold up tortillas over filling like an envelope. Serve immediately.
PER SERVING: CALORIES 192 FAT 2g SATURATED FAT 1g SODIUM 640mg CARBOHYDRATE 24g PROTEIN 15g CHOLESTEROL 3mg FIBER 1.0g
Exchange: 2 very lean meat, 1 1/2 carbohydrate (1 starch, 1 vegetable)
Sausage Breakfast Casserole
3 Points per Serving
Yields: 6 servings
3 cups (1 inch) cubed French Bread
Cooking Spray
1/2 pound bulk turkey sausage (such as Louis Rich)
1/4 cup chopped green onions (about 4 green onions)
3/4 cup (3oz) sredded reduced-fat sharp cheddar cheese
1 cup fat-free milk
1 cup egg substitute
1/2 tsp dry mustard
1/4 tsp salt
1/4 tsp pepper
Arrange bread cubes in an 11x7x1 1/2 inch baking dish coated withcooking spray. Coat a large nonstick skillet with cooking spray; place skillet over med-high heat until hot. Add sausage and green onions; cook until sausage is browned, stirring until it crumbles. Drain, if neccesary. Layer sausage mixture and cheese over bread cubes. Combine milk and remaining 4 ingreds.; pour over bread mixture, bread and cheese. Press down on bread mixture with a spatula to cover totally with milk mixture. Cover and chill 8 hours or overnight. Bake casserole, uncovered, at 350º for 30 mins or until set and lightly browned. Let stand 5 mins before serving.
Yields: 6 servings
3 cups (1 inch) cubed French Bread
Cooking Spray
1/2 pound bulk turkey sausage (such as Louis Rich)
1/4 cup chopped green onions (about 4 green onions)
3/4 cup (3oz) sredded reduced-fat sharp cheddar cheese
1 cup fat-free milk
1 cup egg substitute
1/2 tsp dry mustard
1/4 tsp salt
1/4 tsp pepper
Arrange bread cubes in an 11x7x1 1/2 inch baking dish coated withcooking spray. Coat a large nonstick skillet with cooking spray; place skillet over med-high heat until hot. Add sausage and green onions; cook until sausage is browned, stirring until it crumbles. Drain, if neccesary. Layer sausage mixture and cheese over bread cubes. Combine milk and remaining 4 ingreds.; pour over bread mixture, bread and cheese. Press down on bread mixture with a spatula to cover totally with milk mixture. Cover and chill 8 hours or overnight. Bake casserole, uncovered, at 350º for 30 mins or until set and lightly browned. Let stand 5 mins before serving.
Oven-Baked Spanish Potato Omelet
5 Points Per Serving
Serving Size : 4
5 eggs
2 cups potatoes -- cooked
1 onion -- finely chopped
1 green pepper -- minced
12 green olives -- sliced
4 ounces lean ham -- cubed
Preheat oven to 350º. Peel and cube cooked potatoes. Beat eggs until fluffy, fold in remaining ingredients. Spray a round nonstick cake pan with cooking spray. Spoon in omelet mixture. Bake 25-30 minutes or until eggs are set. Cut into wedges to serve
Per serving: 221 Calories; 9g Fat (35% calories from fat); 15g Protein; 21g Carbohydrate; 242mg Cholesterol; 796mg Sodium
Serving Size : 4
5 eggs
2 cups potatoes -- cooked
1 onion -- finely chopped
1 green pepper -- minced
12 green olives -- sliced
4 ounces lean ham -- cubed
Preheat oven to 350º. Peel and cube cooked potatoes. Beat eggs until fluffy, fold in remaining ingredients. Spray a round nonstick cake pan with cooking spray. Spoon in omelet mixture. Bake 25-30 minutes or until eggs are set. Cut into wedges to serve
Per serving: 221 Calories; 9g Fat (35% calories from fat); 15g Protein; 21g Carbohydrate; 242mg Cholesterol; 796mg Sodium
Happy Heart Macaroni
Serving Size : 2
7 Points Per Serving
1 tablespoon olive oil
3 cloves garlic -- crushed, or more to taste
1 cup tomato -- chopped
2 tablespoons fresh parsley -- chopped, or 2 teaspoons dried
1 tablespoon fresh basil -- chopped, or 1 teaspoon dried
2 teaspoons honey
1/4 teaspoon salt
1/8 teaspoon black pepper
2 cups cooked elbow macaroni -- about 4 ounces uncooked
1/2 cup canned black beans -- rinsed and drained
2 cups fresh spinach -- chopped and well cleaned and drained
Heat oil in a large nonstick skillet over medium heat until hot. Add garlic; sauté 1
minute. Add tomato, parsley, basil, honey, salt and pepper, and sauté 3 minutes. Add
macaroni, beans and spinach and cook 1 minute or until thoroughly heated.
Per serving: 368 Calories (kcal); 9g Total Fat; (20% calories from fat); 12g Protein; 61g Carbohydrate; 0mg Cholesterol; 503mg Sodium
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat;
1/2 Other Carbohydrates
7 Points Per Serving
1 tablespoon olive oil
3 cloves garlic -- crushed, or more to taste
1 cup tomato -- chopped
2 tablespoons fresh parsley -- chopped, or 2 teaspoons dried
1 tablespoon fresh basil -- chopped, or 1 teaspoon dried
2 teaspoons honey
1/4 teaspoon salt
1/8 teaspoon black pepper
2 cups cooked elbow macaroni -- about 4 ounces uncooked
1/2 cup canned black beans -- rinsed and drained
2 cups fresh spinach -- chopped and well cleaned and drained
Heat oil in a large nonstick skillet over medium heat until hot. Add garlic; sauté 1
minute. Add tomato, parsley, basil, honey, salt and pepper, and sauté 3 minutes. Add
macaroni, beans and spinach and cook 1 minute or until thoroughly heated.
Per serving: 368 Calories (kcal); 9g Total Fat; (20% calories from fat); 12g Protein; 61g Carbohydrate; 0mg Cholesterol; 503mg Sodium
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat;
1/2 Other Carbohydrates
Bow Ties with Green Chilies and Shrimp Sauce
7 Points Per Serving
Serves 4
1/3 cup chicken broth
1/3 cup water
16 medium shrimp, unshelled (I used frozen salad shrimp)
Fresh garlic
1/2 cup fat free sour cream
1/4 cup basil
1/2 pound bow tie pasta
1 1/2 cup match stick carrots
2 teaspoons olive oil
1 onion, diced
4 oz. can diced green chilies
4 cups spinach, 1/2" strips
Lemon juice
Simmer shrimp and garlic in the broth for about 2 mins Drain and reserve the liquid Add shrimp/garlic to a food processor and blend til mostly smooth. Add sour cream. Add 1/3 cup of the reserved liquid. Add half the basil. Blend. Bring water to a boil and add carrot sticks. Boil one minute. Add pasta and cook until pasta is almost done. For the last minute add the spinach so that it becomes limp. Drain. Cook onion and chilies in oil until onions are limp, then add shrimp sauce and the rest of the basil. The directions say to serve the shrimp sauce over the pasta/carrot/spinach which has been sprinkled with the lemon juice. I just added the lemon juice to the pasta in the pan and then mixed in the shrimp sauce. Stirred it all up together.
Serves 4
1/3 cup chicken broth
1/3 cup water
16 medium shrimp, unshelled (I used frozen salad shrimp)
Fresh garlic
1/2 cup fat free sour cream
1/4 cup basil
1/2 pound bow tie pasta
1 1/2 cup match stick carrots
2 teaspoons olive oil
1 onion, diced
4 oz. can diced green chilies
4 cups spinach, 1/2" strips
Lemon juice
Simmer shrimp and garlic in the broth for about 2 mins Drain and reserve the liquid Add shrimp/garlic to a food processor and blend til mostly smooth. Add sour cream. Add 1/3 cup of the reserved liquid. Add half the basil. Blend. Bring water to a boil and add carrot sticks. Boil one minute. Add pasta and cook until pasta is almost done. For the last minute add the spinach so that it becomes limp. Drain. Cook onion and chilies in oil until onions are limp, then add shrimp sauce and the rest of the basil. The directions say to serve the shrimp sauce over the pasta/carrot/spinach which has been sprinkled with the lemon juice. I just added the lemon juice to the pasta in the pan and then mixed in the shrimp sauce. Stirred it all up together.
Tuna Loaf
4.61 Points Per Serving
Makes 4 servings.
2 cans tuna
2 stalks celery -- chopped
2 onions -- chopped
2 cartons Egg Beaters 99% egg substitute
1 cup bread crumbs
1 teaspoon salt
1/2 teaspoon pepper
Rubber Gloves
Pre heat your oven to 325º. Chop onions and celery and in a large mixing bowl combine them with your 2 cans of tuna. Add bread crumbs, salt and pepper, egg beaters. We strongly suggest use of your rubber gloves for this one. Once this is all mushed together, form into a loaf and place in a baking pan. Cook for 20 minutes uncovered. When done, let cool for about 30 minutes before slicing.
Per serving: 247cal, 2.5g (9.5%) fat, 2.7g fibre, 1372mg sodium
Makes 4 servings.
2 cans tuna
2 stalks celery -- chopped
2 onions -- chopped
2 cartons Egg Beaters 99% egg substitute
1 cup bread crumbs
1 teaspoon salt
1/2 teaspoon pepper
Rubber Gloves
Pre heat your oven to 325º. Chop onions and celery and in a large mixing bowl combine them with your 2 cans of tuna. Add bread crumbs, salt and pepper, egg beaters. We strongly suggest use of your rubber gloves for this one. Once this is all mushed together, form into a loaf and place in a baking pan. Cook for 20 minutes uncovered. When done, let cool for about 30 minutes before slicing.
Per serving: 247cal, 2.5g (9.5%) fat, 2.7g fibre, 1372mg sodium
Seafood roll-ups
8 Points per serving
Makes 6-2 roll servings/8 points for 2 rolls.
12 lasagna noodles—cooked/rinsed
1 (25 oz.) jar fat free spaghetti sauce (Healthy Choice)
1/4 cup grated Parmesan cheese
1 (16 oz.) package imitation crabmeat
1 cup lowfat cottage cheese
1 egg
1 Tbs. Parsley flakes
1/4 tsp. onion powder
Combine filling ingredients with a fork, breaking “crabmeat” into large shreds. Divide filling evenly between noodles. Roll tightly—place seam side down in a baking pan. Pour sauce over rolls. Cover pan tightly with aluminum foil. Bake covered for 30 minutes—375º F. Garnish with grated cheese.
Makes 6-2 roll servings/8 points for 2 rolls.
12 lasagna noodles—cooked/rinsed
1 (25 oz.) jar fat free spaghetti sauce (Healthy Choice)
1/4 cup grated Parmesan cheese
1 (16 oz.) package imitation crabmeat
1 cup lowfat cottage cheese
1 egg
1 Tbs. Parsley flakes
1/4 tsp. onion powder
Combine filling ingredients with a fork, breaking “crabmeat” into large shreds. Divide filling evenly between noodles. Roll tightly—place seam side down in a baking pan. Pour sauce over rolls. Cover pan tightly with aluminum foil. Bake covered for 30 minutes—375º F. Garnish with grated cheese.
Crabmeat Quesadillas
3 Points Per Serving
Serves 6
3/4 cup fat-free finely shredded Mexican cheese
1/2 cup fat-free mayonnaise
1/4 cup fat-free sour cream
6 oz. canned crabmeat, drained
1 1/2 tablespoons sliced green onions/scallions
1 1/2 tablespoons chopped green chiles
3 whole fat-free flour tortillas
3/4 cup fat-free salsa (optional)
Preheat oven to 425º Lightly spray cookie sheet with nonfat cooking spray. In a medium bowl, combine cheese, mayonnaise, sour cream, crabmeat, onions and chiles; mix until well blended. Divide mixture and spread evenly on tortillas. Fold tortillas in half and arrange in a single layer on cookie sheet. Bake in preheated oven 7-10 minutes until cheese is melted and cooked through. Remove from oven and let stand 2-3 minutes. Cut each tortilla into thirds and serve with salsa, if desired.
Serves 6
3/4 cup fat-free finely shredded Mexican cheese
1/2 cup fat-free mayonnaise
1/4 cup fat-free sour cream
6 oz. canned crabmeat, drained
1 1/2 tablespoons sliced green onions/scallions
1 1/2 tablespoons chopped green chiles
3 whole fat-free flour tortillas
3/4 cup fat-free salsa (optional)
Preheat oven to 425º Lightly spray cookie sheet with nonfat cooking spray. In a medium bowl, combine cheese, mayonnaise, sour cream, crabmeat, onions and chiles; mix until well blended. Divide mixture and spread evenly on tortillas. Fold tortillas in half and arrange in a single layer on cookie sheet. Bake in preheated oven 7-10 minutes until cheese is melted and cooked through. Remove from oven and let stand 2-3 minutes. Cut each tortilla into thirds and serve with salsa, if desired.
Crispy Chili Twists
Serving Size : 8
2 Points Per Serving
2 cups rotini -- uncooked
vegetable oil
2 tablespoons grated parmesan cheese
1/2 teaspoon chili powder
1/4 teaspoon seasoned salt
1/8 teaspoon garlic powder
Cook and drain pasta as directed on package. Rinse with cold water; drain very
thoroughly (excess water on pasta will cause oil to spatter).
Heat oil (1 inch) to 375º. Fry pasta, about 1 cup at a time, about 2 minutes or
until crisp and light golden brown, stirring if necessary to separate.
Drain on paper towels. Mix remaining ingredients in large bowl; toss with pasta until evenly coated.
Per serving: 84 Calories (kcal); 1g Total Fat; (7% calories from fat); 3g Protein;
16g Carbohydrate; 1mg Cholesterol; 69mg Sodium
Food Exchanges: 1 Grain Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
2 Points Per Serving
2 cups rotini -- uncooked
vegetable oil
2 tablespoons grated parmesan cheese
1/2 teaspoon chili powder
1/4 teaspoon seasoned salt
1/8 teaspoon garlic powder
Cook and drain pasta as directed on package. Rinse with cold water; drain very
thoroughly (excess water on pasta will cause oil to spatter).
Heat oil (1 inch) to 375º. Fry pasta, about 1 cup at a time, about 2 minutes or
until crisp and light golden brown, stirring if necessary to separate.
Drain on paper towels. Mix remaining ingredients in large bowl; toss with pasta until evenly coated.
Per serving: 84 Calories (kcal); 1g Total Fat; (7% calories from fat); 3g Protein;
16g Carbohydrate; 1mg Cholesterol; 69mg Sodium
Food Exchanges: 1 Grain Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
Triple Pepper Fettuccine
Serving Size : 8
4 Points Per Serving
1 medium green bell pepper -- cut into strips
1 medium red bell pepper -- cut into strips
1 medium yellow bell pepper -- cut into strips
2 cloves garlic -- minced
2 tablespoons butter
1 cup nonfat chicken broth
1/2 cup brown mustard -- spicy
12 ounces fettucine -- cooked and drained
Cook peppers and garlic in margarine or butter over medium heat until tender-crisp,
about 2 minutes; remove from skillet. Blend chicken broth and mustard in same skillet. Simmer uncovered, stirring occasionally for 3 to 4 minutes or until slightly thickened. Stir in peppers until heated through. Serve over hot fettuccine.
Per serving: 213 Calories (kcal); 5g Total Fat; (19% calories from fat); 8g Protein;
36g Carbohydrate; 8mg Cholesterol; 300mg Sodium
Food Exchanges: 2 Grain Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates
4 Points Per Serving
1 medium green bell pepper -- cut into strips
1 medium red bell pepper -- cut into strips
1 medium yellow bell pepper -- cut into strips
2 cloves garlic -- minced
2 tablespoons butter
1 cup nonfat chicken broth
1/2 cup brown mustard -- spicy
12 ounces fettucine -- cooked and drained
Cook peppers and garlic in margarine or butter over medium heat until tender-crisp,
about 2 minutes; remove from skillet. Blend chicken broth and mustard in same skillet. Simmer uncovered, stirring occasionally for 3 to 4 minutes or until slightly thickened. Stir in peppers until heated through. Serve over hot fettuccine.
Per serving: 213 Calories (kcal); 5g Total Fat; (19% calories from fat); 8g Protein;
36g Carbohydrate; 8mg Cholesterol; 300mg Sodium
Food Exchanges: 2 Grain Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates
Celery Crunch Casserole
Serving Size : 10
1 Point Per Serving
3/4 cup evaporated skim milk
3 tablespoons unbleached flour -- plus 1 teaspoon
1 slice whole wheat bread
3 cups sliced celery
1 cup chicken broth
8 ounces water chestnuts, canned -- drained
4 ounces sliced mushrooms -- drained
1/4 cup sliced almonds -- optional
1/4 cup grated nonfat Parmesan
Combine the evaporated milk and flour in a jar with a tight-fitting lid, and shake until smooth. Set aside. Tear the bread slice into small pieces. Place in a food processor or blender, and process into crumbs. Measure the crumbs. You should have 1/2 cup. (Adjust the amount if necessary.) Set aside. Place the celery and 1tablespoon of water in a large nonstick skillet. Cook and stir over medium-high heat for about 2 minutes, or until the celery is crisp-tender. Add the chicken broth, and bring the mixture to a boil. Shake the flour mixture, and slowly add it to the celery mixture, stirring constantly. Continue to cook and stir for another minute
or 2, or until the mixture is thickened and bubbly. Stir in the water chestnuts, the mushrooms, and, if desired, the almonds. Coat a 2-quart casserole dish with nonstick cooking spray, and place the vegetable mixture in the dish. Combine the bread crumbs and Parmesan cheese in a small bowl, and sprinkle over the mixture. Bake at 350º!
for about 35 minutes, or until the mixture is bubbly around the edges and the top is golden brown. Serve hot.
Per serving: 79 Calories (kcal); 2g Total Fat; (24% calories from fat); 5g Protein;
11g Carbohydrate; 2mg Cholesterol; 162mg Sodium
Food Exchanges: 0 Grain Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates
1 Point Per Serving
3/4 cup evaporated skim milk
3 tablespoons unbleached flour -- plus 1 teaspoon
1 slice whole wheat bread
3 cups sliced celery
1 cup chicken broth
8 ounces water chestnuts, canned -- drained
4 ounces sliced mushrooms -- drained
1/4 cup sliced almonds -- optional
1/4 cup grated nonfat Parmesan
Combine the evaporated milk and flour in a jar with a tight-fitting lid, and shake until smooth. Set aside. Tear the bread slice into small pieces. Place in a food processor or blender, and process into crumbs. Measure the crumbs. You should have 1/2 cup. (Adjust the amount if necessary.) Set aside. Place the celery and 1tablespoon of water in a large nonstick skillet. Cook and stir over medium-high heat for about 2 minutes, or until the celery is crisp-tender. Add the chicken broth, and bring the mixture to a boil. Shake the flour mixture, and slowly add it to the celery mixture, stirring constantly. Continue to cook and stir for another minute
or 2, or until the mixture is thickened and bubbly. Stir in the water chestnuts, the mushrooms, and, if desired, the almonds. Coat a 2-quart casserole dish with nonstick cooking spray, and place the vegetable mixture in the dish. Combine the bread crumbs and Parmesan cheese in a small bowl, and sprinkle over the mixture. Bake at 350º!
for about 35 minutes, or until the mixture is bubbly around the edges and the top is golden brown. Serve hot.
Per serving: 79 Calories (kcal); 2g Total Fat; (24% calories from fat); 5g Protein;
11g Carbohydrate; 2mg Cholesterol; 162mg Sodium
Food Exchanges: 0 Grain Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates
Ham and Broccoli Cornbread
Serving Size : 12
4 Points Per Serving
8 ounces cornbread mix
1 medium onion -- chopped and sautéed
2 egg whites -- lightly beaten
1/2 cup skim milk
3 tablespoons olive oil
1 cup creamed corn, low calorie
4 ounces lowfat cheddar cheese
dash red pepper -- more if you want
1 teaspoon chili powder
2 cups frozen broccoli -- defrosted
2 cups lean ham
salt and pepper -- to taste
Cook onions until tender with nonstick spray. In large bowl, mix cornbread mix,
onions, beaten eggs, milk, olive oil, cream corn, cheese, red pepper, chili powder,
broccoli, ham, salt and pepper. Blend well. Pour into 9 x 13 pan (spray with nonstick spray). Preheat oven to 375º. Bake for 30-35 minutes. Good with a salad!
Per serving: 187 Calories (kcal); 8g Total Fat; (36% calories from fat); 10g Protein; 20g Carbohydrate; 13mg Cholesterol; 613mg Sodium Food Exchanges: 1/2 Grain Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates
4 Points Per Serving
8 ounces cornbread mix
1 medium onion -- chopped and sautéed
2 egg whites -- lightly beaten
1/2 cup skim milk
3 tablespoons olive oil
1 cup creamed corn, low calorie
4 ounces lowfat cheddar cheese
dash red pepper -- more if you want
1 teaspoon chili powder
2 cups frozen broccoli -- defrosted
2 cups lean ham
salt and pepper -- to taste
Cook onions until tender with nonstick spray. In large bowl, mix cornbread mix,
onions, beaten eggs, milk, olive oil, cream corn, cheese, red pepper, chili powder,
broccoli, ham, salt and pepper. Blend well. Pour into 9 x 13 pan (spray with nonstick spray). Preheat oven to 375º. Bake for 30-35 minutes. Good with a salad!
Per serving: 187 Calories (kcal); 8g Total Fat; (36% calories from fat); 10g Protein; 20g Carbohydrate; 13mg Cholesterol; 613mg Sodium Food Exchanges: 1/2 Grain Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates
Unfried Hush Puppies
Serving Size : 9
2 Points Per Serving
vegetable cooking spray
1 1/2 cups yellow cornmeal
1/4 cup self-rising flour
1 1/2 teaspoons baking powder
1 tablespoon sugar
1/2 teaspoon salt
1/2 cup onion -- chopped
2 tablespoons fresh parsley -- chopped
2 cups skim milk
1 egg white -- lightly beaten
1/2 cup water
Preheat oven to 400º F.
Lightly coat an 18-cup muffin pan with non-stick cooking spray. Mix the cornmeal, flour, baking powder, sugar, and salt together. Fold in the onion, parsley, milk, egg white, and water. Pour the batter into the prepared muffin pan, filling each 3/4 full. Bake 20 - 25 minutes or until golden brown.
Per serving: 127 Calories (kcal); 1g Total Fat; (3% calories from fat); 5g Protein;
26g Carbohydrate; 1mg Cholesterol; 280mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
2 Points Per Serving
vegetable cooking spray
1 1/2 cups yellow cornmeal
1/4 cup self-rising flour
1 1/2 teaspoons baking powder
1 tablespoon sugar
1/2 teaspoon salt
1/2 cup onion -- chopped
2 tablespoons fresh parsley -- chopped
2 cups skim milk
1 egg white -- lightly beaten
1/2 cup water
Preheat oven to 400º F.
Lightly coat an 18-cup muffin pan with non-stick cooking spray. Mix the cornmeal, flour, baking powder, sugar, and salt together. Fold in the onion, parsley, milk, egg white, and water. Pour the batter into the prepared muffin pan, filling each 3/4 full. Bake 20 - 25 minutes or until golden brown.
Per serving: 127 Calories (kcal); 1g Total Fat; (3% calories from fat); 5g Protein;
26g Carbohydrate; 1mg Cholesterol; 280mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
Mediterranean Pasta Toss
Serving Size : 8
3 Points Per Serving
8 ounces pasta -- uncooked, bowtie
1 can artichoke hearts -- drained and chopped
1/2 small green bell pepper -- coarsely chopped
1/4 cup pitted black olives -- sliced
1 tablespoon olive oil
2 cloves garlic -- pressed
1 can tomatoes, canned -- diced and undrained with basil, garlic,
and oregano
1/2 teaspoon salt
1/4 cup feta cheese
Cook pasta according to package directions in Generation II 3-Qt. Saucepan; drain
and keep warm. Coarsely chop artichokes and onion using Food Chopper. Chop bell pepper using 5" Self-Sharpening Utility Knife. Slice olives using Egg Slicer Plus. Heat oil in Generation II Stir-Fry Skillet over medium heat until hot. Press garlic into skillet with Garlic Press; stir fry 15 seconds with Nylon Spoon. Add onion and bell pepper; stir-fry 2-3 minutes or until vegetables are crisp-tender. Add olives, artichokes, tomatoes with juice, and salt. Heat 1-2 minutes, stirring gently until heated through. Remove from heat. Stir in warm pasta; sprinkle with cheese. Serve immediately using Nylon Slotted Server.
Per serving: 148 Calories (kcal); 4g Total Fat; (21% calories from fat); 5g Protein;
24g Carbohydrate; 4mg Cholesterol; 255mg Sodium
Food Exchanges: 1 1/2 Grain Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates
Serving Ideas : For a main dish, add two boneless, skinless chicken breast halves
(about 8 ounces) cut into 1/2 inch pieces. Heat oil in skillet over medium heat
until hot. Stir-fry chicken 2-3 minutes or until chicken is no longer pink. Add garlic and vegetables and proceed as recipe directs. (This WILL alter points value)
3 Points Per Serving
8 ounces pasta -- uncooked, bowtie
1 can artichoke hearts -- drained and chopped
1/2 small green bell pepper -- coarsely chopped
1/4 cup pitted black olives -- sliced
1 tablespoon olive oil
2 cloves garlic -- pressed
1 can tomatoes, canned -- diced and undrained with basil, garlic,
and oregano
1/2 teaspoon salt
1/4 cup feta cheese
Cook pasta according to package directions in Generation II 3-Qt. Saucepan; drain
and keep warm. Coarsely chop artichokes and onion using Food Chopper. Chop bell pepper using 5" Self-Sharpening Utility Knife. Slice olives using Egg Slicer Plus. Heat oil in Generation II Stir-Fry Skillet over medium heat until hot. Press garlic into skillet with Garlic Press; stir fry 15 seconds with Nylon Spoon. Add onion and bell pepper; stir-fry 2-3 minutes or until vegetables are crisp-tender. Add olives, artichokes, tomatoes with juice, and salt. Heat 1-2 minutes, stirring gently until heated through. Remove from heat. Stir in warm pasta; sprinkle with cheese. Serve immediately using Nylon Slotted Server.
Per serving: 148 Calories (kcal); 4g Total Fat; (21% calories from fat); 5g Protein;
24g Carbohydrate; 4mg Cholesterol; 255mg Sodium
Food Exchanges: 1 1/2 Grain Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates
Serving Ideas : For a main dish, add two boneless, skinless chicken breast halves
(about 8 ounces) cut into 1/2 inch pieces. Heat oil in skillet over medium heat
until hot. Stir-fry chicken 2-3 minutes or until chicken is no longer pink. Add garlic and vegetables and proceed as recipe directs. (This WILL alter points value)
Low-Fat Texas Shredded Pork
3.9 Points Per Serving
Makes 10 servings
1 large onion
1 jalapeno, minced
2 pounds pork loin, cut in 2 inch cubes
1 tablespoon chili powder
2 teaspoons cumin
1/2 teaspoon coriander
1/2 teaspoon thyme
1/2 teaspoon oregano
1/4 teaspoon cloves
Pinch allspice
3 cloves garlic, minced
2 tablespoons tomato paste
2 cups beef broth
2 cups chicken broth
2 bay leaves
1/4 cup cilantro
Cook onion and jalapeno in water soft. Add pork and stir until brown. Mix in chili powder and next 6 ingredients and cook 2 minutes. Add garlic and tomato paste and cook 3 minutes. Stir in all remaining ingredients except cilantro. Reduce heat, cover and simmer 1 hour. Uncover and simmer until pork is tender and shreds easily, about 1 hour. Remove pork from liquid using slotted spoon. Increase heat to medium and boil cooking liquid until reduced to 1/2 cups, about 35 minutes. Shred pork and mix in sauce.
Per Serving: Calories....173 Fat....8 g Carbs....5 g Sodium....558 mg Fiber..1g.
Makes 10 servings
1 large onion
1 jalapeno, minced
2 pounds pork loin, cut in 2 inch cubes
1 tablespoon chili powder
2 teaspoons cumin
1/2 teaspoon coriander
1/2 teaspoon thyme
1/2 teaspoon oregano
1/4 teaspoon cloves
Pinch allspice
3 cloves garlic, minced
2 tablespoons tomato paste
2 cups beef broth
2 cups chicken broth
2 bay leaves
1/4 cup cilantro
Cook onion and jalapeno in water soft. Add pork and stir until brown. Mix in chili powder and next 6 ingredients and cook 2 minutes. Add garlic and tomato paste and cook 3 minutes. Stir in all remaining ingredients except cilantro. Reduce heat, cover and simmer 1 hour. Uncover and simmer until pork is tender and shreds easily, about 1 hour. Remove pork from liquid using slotted spoon. Increase heat to medium and boil cooking liquid until reduced to 1/2 cups, about 35 minutes. Shred pork and mix in sauce.
Per Serving: Calories....173 Fat....8 g Carbs....5 g Sodium....558 mg Fiber..1g.
Butterflied Chops with Sundried Tomato Sauce
8 Points Per Serving
Makes 4 servings
4 Butterflied Pork Chops
1 teaspoon olive oil
1 clove garlic, finely chopped
3/4 cup reduced-sodium chicken broth
2 tablespoons white wine
1 1/4 cup water, divided
1/4 cup evaporated skim milk
3 tablespoons tomato paste
2 tablespoons sundried tomato bits
1 1/2 teaspoons dried basil leaves
1 teaspoon sugar
1/8 teaspoon freshly ground black pepper
2 tablespoons cornstarch
4 cups hot cooked pasta
Prepare grill for medium direct heat. Spray cooking grid with nonstick cooking spray. Place chops on cooking grid. Grill, covered, 12 to 15 minutes or until pork reaches an internal temperature of.160º F. Turn pork once during grilling. In 10 inch nonstick skillet, heat oil over medium-high heat; saut'e garlic. Combine broth and wine; deglaze pan. Add I cup water, milk, tomato paste, tomato bits, basil, sugar and pepper. Cook over medium heat, until sauce comes to a boil, stirring constantly. Combine remaining 1/4 cup water and cornstarch; added to sauce. Cook over medium heat until sauce is thickened, stirring constantly. Serve butterflied chops on bed of pasta topped with sauce.
Makes 4 servings
4 Butterflied Pork Chops
1 teaspoon olive oil
1 clove garlic, finely chopped
3/4 cup reduced-sodium chicken broth
2 tablespoons white wine
1 1/4 cup water, divided
1/4 cup evaporated skim milk
3 tablespoons tomato paste
2 tablespoons sundried tomato bits
1 1/2 teaspoons dried basil leaves
1 teaspoon sugar
1/8 teaspoon freshly ground black pepper
2 tablespoons cornstarch
4 cups hot cooked pasta
Prepare grill for medium direct heat. Spray cooking grid with nonstick cooking spray. Place chops on cooking grid. Grill, covered, 12 to 15 minutes or until pork reaches an internal temperature of.160º F. Turn pork once during grilling. In 10 inch nonstick skillet, heat oil over medium-high heat; saut'e garlic. Combine broth and wine; deglaze pan. Add I cup water, milk, tomato paste, tomato bits, basil, sugar and pepper. Cook over medium heat, until sauce comes to a boil, stirring constantly. Combine remaining 1/4 cup water and cornstarch; added to sauce. Cook over medium heat until sauce is thickened, stirring constantly. Serve butterflied chops on bed of pasta topped with sauce.
Vegan Jambalya
5 Points Per Serving
Makes about 4 servings
1 cup onions, chopped
1 cup green peppers, chopped
1/2 cup celery, finely chopped
3 cloves garlic, finely chopped
2 cups water or stock
1 15-oz. can tomatoes, undrained, chopped
1 cup rice
1 tsp. salt (opt.)
1 tsp. dried basil
1 tsp. dried thyme
1/2 tsp. chili powder
1/8 tsp. allspice
1 15oz. can kidney beans or black beans
1/2 cup frozen peas chopped
green onions, to taste
chopped fresh parsley, to taste
Place onions, green peppers, celery and garlic in a medium saucepan and saute about 5 minutes. Add the water or stock, tomatoes, rice, salt, basil, thyme, chili powder and allspice. Bring to a boil, reduce heat, cover and simmer about 20 minutes (more if you use brown rice). About 5 minutes before the rice is done, add the beans, peas and green onions. Simmer until the rice is done and peas are heated through. Top with parsley and serve.
Makes about 4 servings
1 cup onions, chopped
1 cup green peppers, chopped
1/2 cup celery, finely chopped
3 cloves garlic, finely chopped
2 cups water or stock
1 15-oz. can tomatoes, undrained, chopped
1 cup rice
1 tsp. salt (opt.)
1 tsp. dried basil
1 tsp. dried thyme
1/2 tsp. chili powder
1/8 tsp. allspice
1 15oz. can kidney beans or black beans
1/2 cup frozen peas chopped
green onions, to taste
chopped fresh parsley, to taste
Place onions, green peppers, celery and garlic in a medium saucepan and saute about 5 minutes. Add the water or stock, tomatoes, rice, salt, basil, thyme, chili powder and allspice. Bring to a boil, reduce heat, cover and simmer about 20 minutes (more if you use brown rice). About 5 minutes before the rice is done, add the beans, peas and green onions. Simmer until the rice is done and peas are heated through. Top with parsley and serve.
Grilled-Veggie-Fajitas (Vegan)
2 Points Per Serving
Based on 6 Servings (without tortillas)
a few sprigs of rosemary, fresh is best.
1 onion ( red if you have it) sliced into rings then cut into halfs
2 yellow (crooked neck) squash, sliced
1 bell pepper (red, yellow or green) I prefer red, sliced into rings then halved.
1 corn cob, cut into rings, fresh corn is hard to cut but it gives it a nice flavor.Use a sharp knife.
1/4 head fresh cauliflower, cut into pieces
10 button mushrooms cut into half, about medium in size.
6 cherry tomatoes
1 cup freshly cooked black beans drained. Can will do if you must, rinse it though.
You can add any veggies you like just try to keep them uniform in size and really not too small in size either.
Directions: Use a very hot non-stick pan or well seasoned pan will do too. If you have a grill this is even better. Do not burn any of the mixture take time to grill but not let it get too brown as everything will taste too bitter. Cut up some sprigs of fresh rosemary and toss it around your very hot pan so it can release its flavor. Then quickly add the rest of the veggies and saute/grill to your desired doneness. ( I prefer just till soften lightly) add the beans cook till heated. and serve on pita or flour tortillas. Tastes really good with a tofu-tahini dressing drizzled on it but that IS fattening.
Based on 6 Servings (without tortillas)
a few sprigs of rosemary, fresh is best.
1 onion ( red if you have it) sliced into rings then cut into halfs
2 yellow (crooked neck) squash, sliced
1 bell pepper (red, yellow or green) I prefer red, sliced into rings then halved.
1 corn cob, cut into rings, fresh corn is hard to cut but it gives it a nice flavor.Use a sharp knife.
1/4 head fresh cauliflower, cut into pieces
10 button mushrooms cut into half, about medium in size.
6 cherry tomatoes
1 cup freshly cooked black beans drained. Can will do if you must, rinse it though.
You can add any veggies you like just try to keep them uniform in size and really not too small in size either.
Directions: Use a very hot non-stick pan or well seasoned pan will do too. If you have a grill this is even better. Do not burn any of the mixture take time to grill but not let it get too brown as everything will taste too bitter. Cut up some sprigs of fresh rosemary and toss it around your very hot pan so it can release its flavor. Then quickly add the rest of the veggies and saute/grill to your desired doneness. ( I prefer just till soften lightly) add the beans cook till heated. and serve on pita or flour tortillas. Tastes really good with a tofu-tahini dressing drizzled on it but that IS fattening.
Spinach And Broccoli Enchiladas
Serving Size : 4
6 Points Per Serving
1 medium onion -- chopped
1 tablespoon butter or margarine
10 ounces frozen chopped spinach -- thawed and drained
1 cup cheddar cheese, lowfat -- shredded, or monterey jack
1 cup ricotta cheese, part skim milk
1 cup broccoli -- finely chopped
1 cup picante sauce
1 1/2 teaspoons ground cumin
3/4 teaspoon garlic salt
8 fat-free flour tortillas
Cook onion in butter in 10-inch skillet until tender, about 3 minutes. Add spinach;
cook and stir until moisture evaporates. Remove from heat; stir in 1/2 cup of
the cheddar cheese, ricotta cheese, broccoli, 1/3 cup of the picante sauce, cumin,
and garlic salt. Spoon 1/3 cup of the mixture on the center of each tortilla;
roll up.
Place seam side down in a lightly greased 11 x 7 x 2-inch baking dish.
Spoon remaining picante sauce evenly over enchiladas.
Cover with foil; bake at 350º for about 60 minutes or until heated through. Sprinkle
with remaining 1/2 cup cheddar cheese.
Serve with additional picante sauce.
Per serving: 318 Calories (kcal); 10g Total Fat; (28% calories from fat);
21g Protein; 37g Carbohydrate; 33mg Cholesterol; 1508mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates
2 enchiladas per serving
6 Points Per Serving
1 medium onion -- chopped
1 tablespoon butter or margarine
10 ounces frozen chopped spinach -- thawed and drained
1 cup cheddar cheese, lowfat -- shredded, or monterey jack
1 cup ricotta cheese, part skim milk
1 cup broccoli -- finely chopped
1 cup picante sauce
1 1/2 teaspoons ground cumin
3/4 teaspoon garlic salt
8 fat-free flour tortillas
Cook onion in butter in 10-inch skillet until tender, about 3 minutes. Add spinach;
cook and stir until moisture evaporates. Remove from heat; stir in 1/2 cup of
the cheddar cheese, ricotta cheese, broccoli, 1/3 cup of the picante sauce, cumin,
and garlic salt. Spoon 1/3 cup of the mixture on the center of each tortilla;
roll up.
Place seam side down in a lightly greased 11 x 7 x 2-inch baking dish.
Spoon remaining picante sauce evenly over enchiladas.
Cover with foil; bake at 350º for about 60 minutes or until heated through. Sprinkle
with remaining 1/2 cup cheddar cheese.
Serve with additional picante sauce.
Per serving: 318 Calories (kcal); 10g Total Fat; (28% calories from fat);
21g Protein; 37g Carbohydrate; 33mg Cholesterol; 1508mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates
2 enchiladas per serving
Mexican Stuffed Bell Peppers
8 Points Per Serving
2 cups water
8 ounces uncooked seasoned black beans-and-rice mix -- (Mahatma)
4 large green bell peppers
1 cup monterey jack cheese -- shredded
10 ounces tomatoes with green chilies
8 3/4 ounces no-salt-added whole kernel corn -- drained
2 1/4 ounces black olives -- drained, sliced
12 ounces Mexican amber lager -- --such as Dos Equis
6 ounces tomato paste
1. Bring 2 cups water to a boil in a saucepan; stir in bean-and-rice mix. Return to a boil; cook 1 minute, stirring constantly. Cover, reduce heat and simmer 12 minutes or until water is absorbed (beans and rice will still be crunchy), stirring after 6 minutes. Remove from heat; set aside.
2. Cut tops off bell peppers; discard stems. Chop pepper tops to measure 1 cup. Remove seeds and membranes from peppers; discard. Combine bean-and-rice mix, 1 cup chopped bell pepper, cheese, and next 3 ingredients in a bowl; stir well. Spoon mixture evenly into bell peppers. Arrange stuffed peppers, up-right, in a 4 quart electric slow cooker.
3. Combine beer and tomato paste in a bowl, stirring well with a whisk. Pour mixture over tops of stuffed peppers. Cover with lid; cook on low-heat setting for 4 hours or until beans and rice are tender. Serve tomato sauce with stuffed peppers.
Yield: 4 servings. (serving size: 1 stuffed pepper and about 1/3 cup tomato sauce)
Per serving: 476 Calories (kcal); 13g Total Fat; (23% calories from fat); 20g Protein; 71g Carbohydrate; 25mg Cholesterol; 1903mg Sodium; Fiber 12g
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
2 cups water
8 ounces uncooked seasoned black beans-and-rice mix -- (Mahatma)
4 large green bell peppers
1 cup monterey jack cheese -- shredded
10 ounces tomatoes with green chilies
8 3/4 ounces no-salt-added whole kernel corn -- drained
2 1/4 ounces black olives -- drained, sliced
12 ounces Mexican amber lager -- --such as Dos Equis
6 ounces tomato paste
1. Bring 2 cups water to a boil in a saucepan; stir in bean-and-rice mix. Return to a boil; cook 1 minute, stirring constantly. Cover, reduce heat and simmer 12 minutes or until water is absorbed (beans and rice will still be crunchy), stirring after 6 minutes. Remove from heat; set aside.
2. Cut tops off bell peppers; discard stems. Chop pepper tops to measure 1 cup. Remove seeds and membranes from peppers; discard. Combine bean-and-rice mix, 1 cup chopped bell pepper, cheese, and next 3 ingredients in a bowl; stir well. Spoon mixture evenly into bell peppers. Arrange stuffed peppers, up-right, in a 4 quart electric slow cooker.
3. Combine beer and tomato paste in a bowl, stirring well with a whisk. Pour mixture over tops of stuffed peppers. Cover with lid; cook on low-heat setting for 4 hours or until beans and rice are tender. Serve tomato sauce with stuffed peppers.
Yield: 4 servings. (serving size: 1 stuffed pepper and about 1/3 cup tomato sauce)
Per serving: 476 Calories (kcal); 13g Total Fat; (23% calories from fat); 20g Protein; 71g Carbohydrate; 25mg Cholesterol; 1903mg Sodium; Fiber 12g
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
Mexican Hot Pot
Serving Size : 6
4 Points Per Serving
2 teaspoons olive oil
1 teaspoon paprika
1 teaspoon freshly ground pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1 medium onion -- chopped
3 cloves garlic -- minced
1 jalapeno chile pepper -- seeded and minced
1 cup vegetable broth -- low sodium
17 ounces whole kernel corn, frozen -- no salt added
3 medium tomatoes -- chopped
20 ounces baking potatoes -- peeled and diced
1 cup green beans -- sliced 1" thick
8 1/2 ounces kidney beans, canned -- rinsed and drained
Heat oil in a large nonstick skillet over medium heat. Add paprika and next 6
ingredients; sauté 5 minutes or until onion is tender.
Add broth, corn, tomatoes, and potatoes; reduce heat to low, and simmer, uncovered,
15 minutes, stirring occasionally.
Stir in green beans and kidney beans; simmer 5 minutes or until thoroughly heated.
Per serving: 250 Calories (kcal); 3g Total Fat; (11% calories from fat); 9g Protein;
51g Carbohydrate; trace Cholesterol; 427mg Sodium
Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates
4 Points Per Serving
2 teaspoons olive oil
1 teaspoon paprika
1 teaspoon freshly ground pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1 medium onion -- chopped
3 cloves garlic -- minced
1 jalapeno chile pepper -- seeded and minced
1 cup vegetable broth -- low sodium
17 ounces whole kernel corn, frozen -- no salt added
3 medium tomatoes -- chopped
20 ounces baking potatoes -- peeled and diced
1 cup green beans -- sliced 1" thick
8 1/2 ounces kidney beans, canned -- rinsed and drained
Heat oil in a large nonstick skillet over medium heat. Add paprika and next 6
ingredients; sauté 5 minutes or until onion is tender.
Add broth, corn, tomatoes, and potatoes; reduce heat to low, and simmer, uncovered,
15 minutes, stirring occasionally.
Stir in green beans and kidney beans; simmer 5 minutes or until thoroughly heated.
Per serving: 250 Calories (kcal); 3g Total Fat; (11% calories from fat); 9g Protein;
51g Carbohydrate; trace Cholesterol; 427mg Sodium
Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates
Greek White Bean Risotto
8 points Per Serving
Serves 4
4 1/2 cups fat-free chicken broth -- undiluted
vegetable cooking spray
1 tablespoon garlic -- minced
8 ounces arborio rice -- uncooked
1 teaspoon dried oregano
3/4 cup great northern beans, canned -- drained
1/4 cup sun-dried tomatoes -- diced
4 ounces feta cheese -- fat free, with basil and tomato
1/4 cup grated parmesan cheese
Pour broth into a medium saucepan; place over medium heat. Cover and bring to a
simmer; reduce heat to low, and keep warm. (Do not boil.)
Coat a large saucepan with cooking spray; place over medium-high heat until hot. Add
garlic; sauté 1 minute. Add rice and oregano; reduce heat to medium-low. Add one
cup of the simmering broth, stirring constantly until most of the broth is absorbed
into the rice. Repeat procedure, adding 1/2 cup of broth at a time.
After 15 minutes of this procedure, stir in beans, tomato, and olives. Continue to
add broth, 1/2 cup at a time, stirring constantly until broth is absorbed, about
25 minutes. (Rice will be tender and have a creamy consistency.) Add cheeses;
stir until melted.
Per serving: 385 Calories (kcal); 8g Total Fat; (16% calories from fat); 26g Protein;
60g Carbohydrate; 29mg Cholesterol; 1049mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates
Serves 4
4 1/2 cups fat-free chicken broth -- undiluted
vegetable cooking spray
1 tablespoon garlic -- minced
8 ounces arborio rice -- uncooked
1 teaspoon dried oregano
3/4 cup great northern beans, canned -- drained
1/4 cup sun-dried tomatoes -- diced
4 ounces feta cheese -- fat free, with basil and tomato
1/4 cup grated parmesan cheese
Pour broth into a medium saucepan; place over medium heat. Cover and bring to a
simmer; reduce heat to low, and keep warm. (Do not boil.)
Coat a large saucepan with cooking spray; place over medium-high heat until hot. Add
garlic; sauté 1 minute. Add rice and oregano; reduce heat to medium-low. Add one
cup of the simmering broth, stirring constantly until most of the broth is absorbed
into the rice. Repeat procedure, adding 1/2 cup of broth at a time.
After 15 minutes of this procedure, stir in beans, tomato, and olives. Continue to
add broth, 1/2 cup at a time, stirring constantly until broth is absorbed, about
25 minutes. (Rice will be tender and have a creamy consistency.) Add cheeses;
stir until melted.
Per serving: 385 Calories (kcal); 8g Total Fat; (16% calories from fat); 26g Protein;
60g Carbohydrate; 29mg Cholesterol; 1049mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates
Tuesday, June 9, 2009
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