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