Monday, December 31, 2007

Apple, Walnut, and Mixed Greens Salad with Zinfandel-Cranberry Vinaigrette (2.5 Points, 4 Points Plus)

I got this recipe from Cooking Light. I would suggest either not putting in the onions or not putting in the shallots. They were extremely overpowering and stunk up my kitchen for a few days!

(serving size: about 1 1/3 cups salad and about 1 1/2 teaspoons walnuts)


1 cup sweetened dried cranberries (such as Craisins)
3/4 cup apple juice
1/2 cup zinfandel or other fruity dry red wine
1/2 cup cranberry juice cocktail
3 tablespoons minced shallots
1 1/2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon walnut oil
10 cup gourmet salad greens
3 cups cubed Gala apple (about 2 apples)
1 cup thinly sliced Walla Walla or other sweet onion (about 1 medium onion)
1/3 cup coarsely chopped walnuts toasted

Combine cranberries and apple juice in a medium saucepan; bring to a boil. Remove from heat; let stand for 10 minutes. Drain cranberries; discard apple juice. Set cranberries aside.

Bring wine and cranberry juice to a boil in pan, and cook until reduced to 1/3 cup (about 8 minutes). Pour wine mixture into a medium bowl; add shallots, lemon juice, salt, and pepper. Gradually add oil, stirring with a whisk.

Tossing the cubed apples with lemon juice will help keep them from turning brown. If you prefer sharper onion flavor, use red onions instead of Walla Wallas.

Saturday, December 29, 2007

Black Bean & Sweet Potato Quesadillas (7 Points)

2 Fat free flour tortillas

1/2 pound Sweet potato
1/4 cup Black beans drained
1/4 cup Reduced Fat Cheddar cheese
Chili powder to taste
Cilantro to taste
Salt to taste
Cooking Spray as required


Peel sweet potato and chop into small pieces. Boil for about 10 minutes or until very soft. Drain and mash with a potato masher.

Lay out one tortilla. Cover with 1/4 cup mashed sweet potato, 1/4 cup black beans, 1/4 cup cheese, and salt, chili powder, and cilantro to taste. Cover with second tortilla.

Spray frying pan with a little fat-free cooking spray and fry your quesadilla a few minutes on each side, until cheese is melted and beans are heated through.


Wednesday, December 5, 2007

Broccoli and Carrots with Toasted Almonds (1 Point, 1 Points Plus)


1/3 cup sliced almonds
1 pound Carrot sliced
1 (12-ounce) bag broccoli florets (about 6 cups)
1 tablespoon butter
1/4 cup finely chopped shallots
1/2 cup Chicken broth fat free, sodium free
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preheat oven to 350°. Spread almonds in a single layer in a shallow pan. Bake at 350° for 7 minutes or until lightly browned and fragrant, stirring occasionally. Cool completely, and set aside. Place carrots in a large saucepan of boiling water; cook 3 minutes. Remove with a slotted spoon. Plunge into ice water, and drain. Place broccoli in boiling water; cook 2 minutes. Drain and plunge into ice water; drain. Melt the butter in a 12-inch nonstick skillet over medium-high heat. Add the shallots; sauté 2 minutes or until tender. Reduce heat to medium. Add carrots, broccoli, Homemade Turkey Stock, salt, and pepper; cover and cook 6 minutes or until carrots and broccoli are crisp-tender. Sprinkle with almonds. Serve immediately.

Nutritional Information

Calories: 54 (43% from fat)
Fat: 2.6g (sat 0.7g,mono 1.1g,poly 0.4g)
Protein: 2.5g
Carbohydrate: 6.3g
Fiber: 2.3g
Cholesterol: 5mg
Iron: 0.6mg
Sodium: 130mg
Calcium: 36mg

Monday, December 3, 2007

Southwestern Skillet Macaroni & Cheese (6 Points)

Serves 6


1 cup Elbow Macaroni Noodles
1 pound Ground turkey
1/2 cup Onion chopped
1/2 cup Bell pepper chopped
2 tablespoons Chili powder
1 teaspoon Cumin
1/2 teaspoon Salt
14 ounces Diced tomatoes
8 ounces Tomato sauce
4 ounces Green chili
1/2 cup Water
1 cup Reduced Fat Cheddar cheese shredded

1. Cook the macaroni according to package directions omitting the salt, if desired; Drain.

2. Meanwhile, spray a large nonstick skillet with a nonstick spray and set over medium-high heat. Add the turkey and cook, breaking it up with a wooden spoon, until no longer pink, about 8 minutes.

3. Stir in the onion, bell pepper, chili powder, cumin and salt. Cook, stiring occasionally, until the onion is softened, about 3 minutes.

4. Add the tomatoes, tomato sauce, chiles and water. Bring to a boil. Reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 10 minutes.

5. Add the macaroni and the cheese, stirring to combine.

from the Weight Watchers Stir It Up Cookbook

Saturday, December 1, 2007

Weight Watchers Low-Fat Chocolate Crunch Bars (2pts)


6 cups chocolate-flavor crisp rice cereal
1 1/2 tablespoons margarine
1 1/2 tablespoons reduced-fat peanut butter
8 ounces large marshmallows (use half 16-ounce package)
1/3 cup reduced-fat semisweet chocolate morsels

Spray a 13 x 9-inch baking dish with non-stick cooking spray.

In a saucepan combine the margarine with peanut butter; cook stirring constantly over low heat until marshmallows are melted.
Pour the cereal into the marshmallow mixture; stir with wooden spoon until well coated.

Add/mix in reduced-fat chocolate morsels. Press the mixture into prepared pan, using a rubber spatula to spread out. Cut into 24 bars.

Thursday, November 29, 2007

Aw Maw's Potatoes (5 Points, 6 Points Plus)

Serving size: 2/3 cup


2 pounds unpeeled baking potatoes
Cooking spray
1/6 cup butter
1 1/2 cups fat-free milk
1/2 cup reduced-fat sharp cheddar cheese shredded
1 teaspoons salt
1/8 teaspoon freshly ground black pepper

Place potatoes in a Dutch oven, and cover with water. Bring to a boil; reduce heat, and simmer for 20 minutes or until tender. Drain. Cover and chill. Preheat oven to 350°. Peel and shred the potatoes. Place in a 13 x 9-inch baking dish coated with cooking spray. Melt butter in a large saucepan over medium heat. Stir in the milk, 1/2 cup cheese, salt, and pepper. Cook 8 minutes or until cheese melts, stirring occasionally. Pour over potatoes, and stir gently. Bake at 350° for 45 minutes. Sprinkle with 1/2 cup cheese. Bake an additional 15 minutes or until cheese melts.
(Cooking Light)

Nutritional Information

Calories: 213 (30% from fat)
Fat: 7g (sat 4.5g,mono 1.9g,poly 0.3g)
Protein: 8g
Carbohydrate: 30.2g
Fiber: 2.4g
Cholesterol: 20mg
Iron: 1.2mg
Sodium: 541mg
Calcium: 174mg

Monday, November 26, 2007

Chicken and Sun-Dried Tomatoes (7 Points)

Yields: 8 Servings


1 tablespoon olive oil
3 pounds Chicken breast cut into 8 servings
2 cloves Garlic minced
1/2 cup White wine
1 1/2 cups Chicken Stock fat-free, low sodium
1 teaspoon Dried basil
1/2 cup Sun-dried tomatoes cut into slivers

1. Heat oil in skillet. Add several pieces of chicken at a time. Brown evenly.
2. Transfer chicken to slow cooker as it finishes browning.
3. Add all ingredients except the sun-dried tomatoes to the skillet. Bring to a boil. Scrape up any bits fromthe bottom of the pan.
4. Pour over chicken. Scatter tomatoes over the top.
5. Cover and cook on low 4-6 hours.

Fix It and Forget It Lightly

Monday, November 19, 2007

Pulled Pork (4 Points, 4 Points Plus)


1 can (12 oz) Diet Coke
1 large Pork Tenderloin
1 Onion chopped
1 cup Ketchup
1 teaspoon Garlic powder
1 package Rolls


Put all the ingredients in a crock pot. Cook on high for 4-5 hours. Pull the pork apart and place it on a bun or roll. Enjoy!

4 pts for the pork. The roll needs to be calculated separately.

Wednesday, November 14, 2007

Skinny Chimichangas (4 points)


1/2 pound Ground turkey
1 Onion chopped
1 Garlic minced
2 teaspoons Chili powder
1 teaspoon Oregano
1/2 teaspoon Cumin
8 ounces Tomato sauce
2 tablespoons Green chili
1/2 cup Reduced Fat Cheddar cheese shredded
4 Fat free flour tortillas

Preheat the oven to 400. Spray a nonstick baking sheet with nonstick spray; set aside.

Spray a medium nonstick skillet with nonstick spray; set over medium-high heat. Add the turkey, onion, garlic, chili powder, oregano, and cumin.

Cook, breaking up the turkey with a wooden spoon until browned, about 6 minutes.

Stir in the tomato sauce and the the chilies; bring to a boil. Reduce the heat and simmer, uncovered, until the flavors are blended and the mixture thickens slightly, about 5 minutes. Remove from the heat and stir in the cheddar.

Meanwhile, wrap the tortillas in foil and place in the oven to warm for 10 minutes.

Spoon about 1/2 cup of the filling into the center of each tortillas. Fold in the sides, then roll to enclose the filling.

Place the chimichangas, seam-side down, on a baking sheet. Lightly spray the tops of the tortillas with nonstick spray. Bake until golden and crisp, about 20 minutes. Do not turn.

Weight Watcher's Take Out Tonight Cookbook

Monday, November 12, 2007

Baked Rigatoni with Beef (6.5 points, 8 Points Plus)


4 cups Tomato Sauce
1 pound ground round
4 cups cooked rigatoni (about 2 1/2 cups uncooked pasta)
1 1/2 cups (6 ounces) shredded part-skim mozzarella cheese, divided
Cooking spray
1/4 cup (1 ounce) grated fresh Parmesan cheese

Preheat oven to 350°.

Cook beef in a large nonstick skillet over medium-high heat until browned; stir to crumble. Drain well. Combine beef, rigatoni, Tomato Sauce, and 1 cup mozzarella in an 11 x 7-inch baking dish coated with cooking spray. Top with 1/2 cup mozzarella and Parmesan. Bake at 350° for 20 minutes or until thoroughly heated.

Serving Size = 1 cup

(Cooking Light)

Nutritional Information

Calories: 305 (28% from fat)
Fat: 9.6g (sat 4.3g,mono 3.5g,poly 0.7g)
Protein: 24g
Carbohydrate: 30.5g
Fiber: 2.3g
Cholesterol: 50mg
Iron: 3.5mg
Sodium: 438mg
Calcium: 232mg

Friday, November 9, 2007

Italian Carrots (3 Points, 1 Point Plus)

(4 servings) Ingredients

2 2/3 cups baby Carrots
1 1/3 teaspoon Olive oil
2/3 teaspoon Dried basil
1/3 teaspoon Dried oregano
1 1/3 teaspoon Butter


Cook carrots in butter until tender/crisp. Drain carrots and toss with olive oil, basil, and oregano.


Garlic Mashed Potatoes (3 Points, 5 Points Plus)

(4 Servings) Ingredients

1 pound Potatoes
2 cups Skim milk
2 large Garlic chopped
1/2 teaspoon White pepper


Cover and cook potatoes in a small amount of boiling water for 20-25 minutes or until tender. Remove from heat. Drain and recover. Meanwhile, in a small saucepan over low heat, cook garlic in milk until garlic is soft, about 30 minutes. Add garlic-milk mixture and white pepper to potatoes. Beat with an electric mixer on low speed or mash with a potato masher until smooth.

Microwave Directions: Scrub potatoes, pat dry, and prick with a fork. On a plate, cook potatoes, uncovered, on 100% (high) power until tender (about 12 minutes), turning potatoes over once. Let stand 5 minutes. Peel and quarter. Meanwhile, in a 4-cup glass measuring cup, combine milk and garlic. Cook, uncovered, on medium heat until garlic is soft (about 4 minutes).


Happy Roomates Chicken Muffin (3 Points, 4 Points Plus)

Thanks to my old roommate Tyler who used to make this for us way back in college! Love you Ty!

(4 Servings)


4 Chicken breast halves skinless, boneless
1 tablespoon Margarine
Season salt
Lemon pepper
Garlic powder


Take skinless boneless chicken breasts and pound flat with a meat mallet or other heavy destructive implement. Rub both sides of breast with butter and season with season salt, lemon pepper, and garlic powder, then roll up into a tight ball and push into a greased muffin tin. Bake at 350 (I think) for about 30-40 minutes until done. Can be served on a bed of pasta.

Variation #1 Substitute Italian dressing for butter. (Points may change)

Variation #2 After spreading butter on both sides, coat one side of the breast with fine Italian bread crumbs and grated Parmesan and then roll it up tight around this filling. (Points definitely will change.)

Thursday, November 8, 2007

Crock Pot Chicken Jambalaya (7 Points)

(Serves 6)

1 lb. boneless, skinless chicken breast uncooked, cubed
3 cups fat free chicken broth
3/4 cups water
1 -1/2 cups uncooked brown rice
4 oz. reduced fat smoked turkey sausage diced
1/2 cup celery thinly sliced
1/2 cup onion chopped
1/2 cup green pepper chopped
2 tsp Cajun seasoning
2 garlic cloves minced
1/8 tsp hot pepper sauce (optional)
1 bay leaf
1 can (14-1/2 oz.) no-salt diced tomatoes, undrained


In a large nonstick skillet, sauté chicken 2-3 minutes.
Stir together remaining ingredients in slow cooker.
Add sautéed chicken.
Cover. Cook on high 6 hours.

(from Fix It and Forget It Lightly)

Tuesday, November 6, 2007

Rosemary & Garlic Green Beans (2 Points, 4 Points Plus)

Okay, I decided that this site is entirely sad in the veggie department. So here's an easy way to get your veggies and it tastes very good!)

(4 Servings)


1 pound Green Beans thawed
1/4 cup Olive oil
1 clove Garlic crushed
1/2 teaspoon Rosemary, dried
1/2 teaspoon Salt

Thaw green beans in a colander. Put olive oil, garlic, rosemary and salt in a skillet or stir-fry pan and mix. Add green beans. Stir-fry until beans are just softened. Serve immediately.

Monday, November 5, 2007

Oven Baked Onion Rings (4 Points, 2 Points Plus)

4 servings


1/4 cup plain breadcrumbs
1/2 teaspoon dried oregano
1/4 teaspoon cayenne pepper
2 medium onions cut cross ways into 3/16-inch rings
2 tablespoons 1% low-fat milk
1/2 teaspoon salt

1. Preheat oven to 350 degrees.
2. Spray a cookie sheet with lite olive oil or other veggie oil.
3. Mix bread crumbs, oregano & cayenne (mix these ingredients on a sheet of wax paper it will make the next step easier).
4. Dip onion rings into the milk and allow the excess to drip back into the bowl.
5. Dip into the crumb mixture.
6. They won't be fully coated, don't worry they will still have a crunch (especially with Panko crumbs).
7. Place onion rings in a single layer on the cookie sheet.
8. Bake onion rings until the crumbs are golden and the onions are soft (approx 30 minutes).
9. Sprinkle with salt & pepper and then serve.


Thursday, November 1, 2007

Tiramisu Angel Torte (6.5 Points, 8 Points Plus)


3 (8-ounce) cartons plain fat-free yogurt
1 cup sugar divided
1/2 cup water
2 tablespoons instant espresso or 1/4 cup instant coffee granules
2 tablespoons Kahlua (coffee-flavored liqueur)
2 tablespoons skim milk
1/2 teaspoon vanilla extract
1 (4-ounce) carton mascarpone cheese
2 tablespoons unsweetened cocoa
1 ounce bittersweet chocolate grated
1 (10-inch) round angel food cake

Place a colander in a 2-quart glass measure or medium bowl. Line colander with 4 layers of cheesecloth, allowing cheesecloth to extend over outside edges. Spoon yogurt into colander. Cover loosely with plastic wrap; refrigerate 12 hours. Spoon yogurt cheese into a bowl; discard liquid. Cover and refrigerate. Combine 1/2 cup sugar, water, and espresso granules in a small saucepan, and bring to a boil. Cook 1 minute over medium heat, stirring occasionally. Remove from heat, and stir in Kahlua. Cool completely. Combine yogurt cheese, 1/2 cup sugar, milk, vanilla, and mascarpone cheese; beat at medium speed of a mixer until smooth. Set aside. Combine cocoa and chocolate in a bowl. Cut angel food cake into 12 slices using a serrated knife. Dip cake slices into espresso mixture; place 4 slices crosswise in a 9 x 5-inch loaf pan. Gently spread one-third of cheese mixture over cake layer, and sprinkle with one-third of cocoa mixture. Repeat procedure with the remaining cake slices, cheese mixture, and cocoa mixture. Chill torte at least 2 hours. (I found that the longer you chill it, the better it is. Also, drizzling a little Kahlua on top before serving makes a cool presentation.)

(Cooking Light, NOVEMBER 1997)

Nutritional Information

Calories: 290 (20% from fat)
Fat: 6.5g (sat 3.4g,mono 1.8g,poly 0.3g)
Protein: 15.9g
Carbohydrate: 47.2g
Fiber: 0.0g
Cholesterol: 10mg
Iron: 0.4mg
Sodium: 223mg
Calcium: 225mg

Wednesday, October 31, 2007

Turkey Pot Stickers (3 Points, 4 Points Plus)

(serving size: 3 pot stickers and about 2 teaspoons dipping sauce)
Dipping sauce:
2 tablespoons water
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1/2 teaspoon dark sesame oil
2 garlic cloves minced
1 cup sliced shiitake mushroom caps
1/2 cup sliced green onions
1/4 cup sliced carrot
2 tablespoons minced peeled fresh ginger
2 tablespoons rice vinegar
3 large egg whites lightly beaten
2 cups chopped skinned cooked turkey
24 (4-inch) gyoza skins
2 teaspoons vegetable oil divided
1/2 cup water divided
To prepare dipping sauce, combine first 5 ingredients, stirring well with a whisk.

To prepare dumplings, place mushrooms, onions, carrot, ginger, and vinegar in a food processor; pulse until coarsely chopped, scraping sides. Combine mushroom mixture and egg whites in a large bowl; add turkey, stirring until combined.

Working with 1 gyoza skin at a time (cover remaining skins to keep from drying), spoon about 1 tablespoon turkey mixture into center of each skin. Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place dumpling on a baking sheet (cover loosely with a towel to keep from drying). Repeat procedure with remaining skins and turkey mixture.

Heat 1 teaspoon vegetable oil in a large nonstick skillet over medium-high heat. Arrange half of dumplings in pan; cover and cook 5 minutes or until lightly browned. Turn dumplings; add 1/4 cup water. Cover and simmer 5 minutes. Remove from pan; keep warm.

Wipe pan dry with a paper towel. Repeat procedure with remaining vegetable oil, dumplings, and water. Serve warm with dipping sauce.

Cooking Light, NOVEMBER 2002

Nutritional Information

Calories: 144 (16% from fat)
Fat: 2.5g (sat 0.5g,mono 0.5g,poly 1g)
Protein: 12.7g
Carbohydrate: 16.5g
Fiber: 0.9g
Cholesterol: 30mg
Iron: 1.6mg
Sodium: 332mg
Calcium: 25mg

Monday, October 29, 2007

Mexican Chicken (6 Points, 8 Points Plus)

This is one of the easiest recipes I have ever made. It is so good! The taste completely changes depending on what salsa you use. I thought it might be fun to try it with a mango salsa.

4 Chicken breast halves
1 can (12 oz) Salsa
1 container Plain Yogurt
1 cup Mexican Cheese (2%) shredded

Mix the yogurt and salsa together. Pour the mixture over the chicken. Sprinkle the cheese on top. Bake at 350 for 40 minutes.

Saturday, October 27, 2007

Weight Watcher's Chili (3 Points, 4 Points Plus)

I got this recipe from a Weight Watcher's Meeting. So far, this is the easiest recipe I have ever made. And coincidentally, it is also the most popular in my house! We like to serve it over fat-fee hot dogs and reduced calorie hot dog buns.


1 pound Lean Ground Beef
1 large Onion chopped
1 can (12 oz) Mexican Style Chili Beans
1 can (12 oz) Corn
1 can (12 oz) Tomatoes chopped
1 can (12 oz) Tomato sauce
4 ounces Green chili chopped
1 package Taco Seasoning Mix
1 package Dry Ranch style salad dressing mix
1 can (12 oz) Fat Free Refried Beans

Brown ground beef and onion; drain. Stir in beans and next 7 ingredients. Bring to a boil; reduce heat and simmer uncovered for 15 minutes. Serve with desired toppings.

Thursday, October 25, 2007

Jaime's Savory Stuffed Shells (7 Points)

I would like to thank Jaime from for giving me permission to post this fantastic recipe.)


* 16 jumbo pasta shells
* 2 cups broccoli, chopped very small
* 1 cup mushrooms, chopped very small
* 1 cup fat-free ricotta cheese
* 1¼ cup part-skim mozzarella cheese
* 1 cup pasta sauce or 1 cup diced tomatoes *
* 1 egg white
* 1 clove garlic, peeled and minced
* 1 tsp oregano
* 1 tsp basil
* 1 tsp black pepper

*Using diced tomatoes instead of tomato sauce will save you 1 point per serving.


Pre-heat oven to 375ºF.

Boil pasta according to package directions. Drain and set aside.

Steam broccoli with a little water, covered in microwave, for about 6 minutes. Drain well and pat dry.

Combine broccoli, mushrooms, ricotta cheese, mozzarella cheese, egg white, garlic, oregano, basil, and pepper. Stir together until well blended. Pour 1/2 cup pasta sauce or tomatoes over bottom of 8x8 square baking pan. Spoon 1 round tablespoon of filling into each shell and place open-side up in an even layer in the pan. Pour remaining sauce or tomatoes over and around shells. Cover pan with foil. Bake at 375ºF for about 25 minutes until heated through, and serve.

Yields: 16 shells (4 servings of 4 shells each)

Monday, October 22, 2007

Chicken Enchiladas (6 Points, 6 Points Plus)


4 boneless chicken breast halves cubed
1 medium onion chopped
2 cloves Garlic chopped
1/4 cup Cilantro
2 cups Reduced Fat Cheddar cheese
8 Flour tortillas
1 can (12 oz) Low fat cream of chicken soup
1/2 cup Skim milk
1 can (16 oz) Green Chili Enchilada Sauce

Preheat oven to 350 º. Spray pan with cooking spray. Saute chicken. Add onion and garlic. Cook until onion is brown. In a large bowl, combine the chicken with the enchilada sauce, onion, garlic, cilantro, and 1 1/2 cups of the cheese. Divide the chicken mixture among the 8 tortillas. Roll tortillas and place seam-side down in a 9- by 13-inch pan. Spread soup mixture over roll-ups and top with the remaining cheese. Bake 30 minutes.

Sausage & Veggie Pizza (8 Points, 10 Points Plus)


Cooking spray
2 1/4 cups Onion chopped
1 1/2 cup bell pepper strips
3 links turkey Italian sausage 4 ounces each
1 1/2 can diced tomatoes undrained
1 1/2 loaf French bread cut in half horizontally
1 1/2 cup part-skim mozzarella cheese shredded

Preheat oven to 450°.

Spray a pan with cooking spray and heat it on meium heat. Saute the green pepper and onions about 6 minutes until tender.

Remove casings from sausage. Add sausage to pan, and cook 5 minutes or until lightly browned, stirring to crumble. Add diced tomatoes, and cook 5 minutes or until mixture thickens.

Spread sausage mixture evenly over cut sides of bread, and sprinkle evenly with cheese. Place bread halves on a baking sheet. Bake at 450° for 5 minutes or until cheese melts. Cut each pizza in half.

Nutritional Information

Calories: 375 (29% from fat)
Fat: 12g (sat 5.1g,mono 4.2g,poly 2.2g)
Protein: 24.6g
Carbohydrate: 42g
Fiber: 4.9g
Cholesterol: 63mg
Iron: 2.7mg
Sodium: 967mg
Calcium: 280mg

Sunday, October 21, 2007

Ham and Potato Skillet (3 Points, 6 Points Plus)

(This tastes way better than it looks! My son loved it.)


1 pound small potatoes
1/2 pound fresh green beans cut into 1-inch
1 cup water
8 ounces plain fat free yogurt
2 tablespoon all-purpose flour
2 teaspoons prepared mustard
1/4 teaspoon dried dill weed
1/8 teaspoon pepper
1 1/2 cups cubed fully cooked ham about 8 ounces
Cooking spray
1/2 cup Onion chopped

Slice potatoes; halve any large slices. In a large skillet cook potatoes and fresh green beans in water covered about 15 minutes or until potatoes and beans are tender. (if using frozen green beans, add to potatoes last 5minutes of cooking) Meanwhile, in a small saucepan brown the chopped onion in some cooking spray. Stir the following ingredients in with the onion: yogurt, flour, mustard, dill weed, and pepper. Cook and stir until thickened and bubbly. Pour over veggies in skillet. Stir in ham. heat through.

Thursday, October 18, 2007

Beef Empanadas (5 points, 6 Points Plus)

This recipe is a 4 part recipe. It is a good idea to start the Beef Carnitas first. (You can reduce a step by using pre-made pie dough. But I'm not sure what the points would be.)

Beef Carnitas


Cooking spray
1 cup chopped onion
3 garlic cloves crushed
2 pounds beef stew meat trimmed and cut into 1-inch pieces
1 cup less-sodium beef broth
1 teaspoon Splenda
1 teaspoon Jane's Crazy Mixed Up Salt
1 teaspoon Mexican Seasonings
1 teaspoon Orange Peel
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion; sauté 4 minutes or until tender. Add garlic; sauté 1 minute. Add beef; sauté 5 minutes or until beef is browned on all sides. Stir in broth and all the seasonings. Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender. Continue simmering, uncovered, 8 minutes or until liquid almost evaporates, stirring frequently.


9 tablespoons water
1 teaspoon cider vinegar
2 cups all-purpose flour (about 9 ounces)
1 teaspoon baking powder
1/2 teaspoon sugar
1/2 teaspoon salt
2 tablespoons chilled butter cut into small pieces

Preheat oven to 400°.
To prepare dough, combine 9 tablespoons water and vinegar. Lightly spoon flour into dry measuring cups; level with a knife. Place flour, baking powder, sugar, and salt in a food processor; pulse 2 times to combine. Add butter; process until mixture resembles coarse meal. With processor on, slowly pour water mixture through food chute; process just until dough begins to form a ball (dough will be crumbly).

Divide dough into 2 equal portions. Working with one dough portion at a time, press dough into a 4-inch circle on heavy-duty plastic wrap. Cover with additional plastic wrap. Place dough in freezer 5 minutes or until plastic wrap can be easily removed.

Slightly overlap 2 sheets of plastic wrap on a slightly damp surface. Unwrap 1 dough portion; place on plastic wrap. Cover dough with 2 additional sheets of overlapping plastic wrap. Roll dough, still covered, into an 11-inch circle. Repeat procedure with remaining dough. Place both portions in freezer for 5 minutes or until plastic wrap can be easily removed.


Cooking spray
2 cups Onion chopped
1 cup Bell pepper sliced
1 cup Tomato chopped
1/4 teaspoon Crushed red pepper
1/4 teaspoon Salt
3 cups Beef Carnitas

To prepare filling, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and bell pepper; sauté 5 minutes or until onion begins to brown. Stir in tomato, red pepper, and 1/4 teaspoon salt; sauté 2 minutes. Stir in Beef Carnitas; cook for 2 minutes, stirring frequently. Remove from heat; cool to room temperature.

Putting it All Together
Remove plastic wrap from 1 dough portion; place dough, plastic wrap side up, on a large baking sheet coated with cooking spray. Remove top sheets of plastic wrap. Spoon filling onto dough, leaving a 1-inch border. Remove top sheets of plastic wrap from remaining dough. Place dough, plastic wrap side up, over filling. Remove top sheets of plastic wrap. Pinch edges together to seal. Cut several slits in top of dough to allow steam to escape. Bake at 400° for 30 minutes or until crust is crisp and beginning to brown. Cut into 8 wedges.

Nutritional Information

Calories: 251 (27% from fat)
Fat: 7.4g (sat 3g,mono 2.9g,poly 0.4g)
Protein: 15.1g
Carbohydrate: 30.4g
Fiber: 1.9g
Cholesterol: 43mg
Iron: 3mg
Sodium: 470mg
Calcium: 57mg

Cooking Light, SEPTEMBER 2006

Wednesday, October 17, 2007

Baked Beef Ziti (5 Points, 7 Points Plus)

(8 servings)


12 ounces uncooked ziti
1 teaspoon Olive oil
2 cloves Garlic
1/3 pound Ground beef lean
1 teaspoon Dried oregano
1 teaspoon Dried thyme
1 tea
spoon Rosemary
1/2 teaspoon Salt
1/2 teaspoon Pepper
28 ounce Tomatoes crushed

1 cup Part Skim Mozzarella Cheese

Preheat oven to 350°F.

* Cook pasta according to package directions without added fat or salt; drain and set aside.

* Meanwhile, heat oil in a medium saucepan over medium heat; add garlic and sauté 2 minutes. Add beef and cook until browned, breaking up the meat as it cooks, about 3 to 5 minutes; drain off any fat and return pan to heat.

* Add oregano, thyme, rosemary, salt and pepper; stir to coat beef. Cook until herbs become fragrant, about 2 minutes. Add tomatoes and bring mixture to a boil; reduce heat and simmer for 5 minutes.

* Spoon a small amount of tomato mixture into the bottom of a 4-quart casserole dish (just enough to cover the surface). Top with half of the cooked ziti and then layer with half of the remaining tomato sauce and half of the mozzarella cheese. Layer remaining ziti on top and top with remaining sauce and mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Yields about 1 cup per serving

Tuesday, October 16, 2007

Mini Chicken Tostadas (8 Points)


4 6-inch flour tortillas
1 teaspoon Mexican seasonings
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons Canola oil
12 ounce Chicken breast chopped
1 cup red onion chopped
1 cup Corn (about 2 ears)
1/2 cup Salsa green
3 tablespoons Cilantro chopped
Cooking spray
1 cup Monterey jack cheese shredded
1 cup Bell pepper chopped
1 can (12 oz) Black beans


Preheat oven to 400 degrees.
Spray the inside of custard cups with non-stick cooking spray. Gently press the tortillas into the cups. Bake for 8 minutes at 400 degrees. Cool for 2 minutes and remove from the cups.

Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, bell pepper and beans to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.

Spoon the mixture into the shell. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Adapted from WW In No Time

Monday, October 15, 2007

Chicken Parmiagiana (6 Points, 7 Points Plus)


1/3 cup all-purpose flour
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon pepper
6 Chicken boneless skinless breast halves
2 egg whites lightly beaten
2 cups cornflakes coarsely crushed
Cooking spray
1 (26-ounce) jar low-fat spaghetti sauce
3/4 cup (3 ounces) shredded part-skim mozzarella cheese


Preheat oven to 350.

Combine the first 4 ingredients in a shallow dish. Coat each piece of chicken with flour mixture. Dip each piece of chicken in egg whites; coat with cornflakes.

Coat a 13 x 9 inch baking dish with cooking spray. Arrange chicken in dish and bake at 350° for 25 minutes or until crisp.

Place spaghetti sauce in a medium saucepan, and cook over medium heat until thoroughly heated. Pour sauce over chicken, and sprinkle with cheese. Bake an additional 5 minutes or until cheese melts.

Nutritional Information

Calories: 273 (15% from fat)
Fat: 4.4g (sat 1.8g,mono 1g,poly 0.4g)
Protein: 34.1g
Carbohydrate: 22.5g
Fiber: 2.3g
Cholesterol: 74mg
Iron: 1.7mg
Sodium: 641mg
Calcium: 107mg

Friday, October 12, 2007

Sweet Potato French Fries (2 Points, 3 Points Plus)

Servings Per Recipe: 4

Nonstick spray coating
4 small sweet potatoes about 1 pound
1 tablespoon margarine
1/4 teaspoon seasoned salt
1 Dash ground nutmeg

Preheat the oven to 450. Spray a 15x10x1-inch baking pan with nonstick coating. Cut the potatoes into wedges. Arrange potatoes in a single layer in pan. Combine margarine, salt, and nutmeg. Brush onto potatoes. Bake for 20 minutes or until brown and tender.

Thursday, October 11, 2007

Cajun-Spiced Chicken Fettuccine (9 Points & 12 Points Plus)

(serving size: 1 1/2 cups)


2 pound Boneless chicken
1 teaspoon Cajun seasoning
Cooking spray
2 tablespoons butter
1 cup chopped bell pepper
1 cup chopped onion
1 teaspoon Jane's Crazy Mixed Up Seasonings Mixed Up Salt
1 garlic clove minced
2 tablespoons all-purpose flour
1 tablespoon Worcestershire sauce
3 cups 2% low-fat milk
1 cup thinly sliced green onions divided
1/2 cup (2 ounces) grated fresh Parmesan cheese, divide

1/4 cup coarsely chopped fresh parsley divided
8 cups hot cooked fettuccine (about 1 pound uncooked pasta)


Preheat oven to 350°.

Heat a large nonstick skillet over medium-high heat. Sprinkle chicken with Cajun seasoning. Coat pan with cooking spray. Add chicken to pan, and cook 7 minutes on each side or until done. Cut chicken into 1/4-inch-thick slices; set aside.

Melt butter in a large Dutch oven over medium-high heat. Add bell pepper and next 4 ingredients (bell pepper through garlic); sauté 7 minutes or until tender. Sprinkle with flour, and cook 1 minute, stirring constantly. Stir in the Worcestershire; gradually add milk, stirring with a whisk. Bring to a boil; reduce heat, and simmer 3 minutes or until slightly thick. Remove from heat; stir in 3/4 cup green onions, 6 tablespoons cheese, and 3 tablespoons parsley. Add chicken and pasta to sauce mixture; toss well to combine.

Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup green onions, 2 tablespoons cheese, and 1 tablespoon parsley. Cover and bake at 350° for 20 minutes; uncover and bake an additional 5 minutes.

Adapted from Cooking Light

Nutritional Information

Calories: 469 (17% from fat)
Fat: 8.8g (sat 4.7g,mono 2.2g,poly 0.6g)
Protein: 41.6g
Carbohydrate: 54.2g
Fiber: 4g
Cholesterol: 85mg
Iron: 3.5mg
Sodium: 632mg
Calcium: 233mg

Wednesday, October 10, 2007

Vegetable Pesto Lasagna (6 Points Plus)


12 Lasagna noodles uncooked
3 cups low-fat chunky vegetable spaghetti sauce
1 1/2 cups of water
1 container Part Skim Ricotta
1/2 cup of egg substitute
1/2 cup of grated part-skim Mozzarella cheese divided
1/4 teaspoon of black pepper
1 cup of packed fresh basil
1/4 cup of grated Parmesan cheese
2 cloves garlic
1/4 cup of fat-free Italian salad dressing
Cooking Spray

Combine all of the ingredients except the sauce, the noodles and the mozarella.

Spray a 9 × 13-inch baking pan with cooking spray. Spread 1 cup of the sauce over the bottom of the pan. Arrange 4 pieces of lasagne (3 lengthwise, 1 widthwise) over the sauce. Cover with 1 1/2 cups of the sauce. Spread half the Ricotta mixture on top. Arrange another 4 pieces of lasagne over Ricotta, and top with another cup of the sauce. Spread remaining Ricotta mixture on top. Arrange final 4 pieces of lasagne over Ricotta mixture and cover with remaining sauce.

Preheat oven to 350ºF. Cover lasagne with foil and bake for 1 hour and 5 minutes. Uncover lasagne, sprinkle remaining Mozzarella cheese on top and bake an additional 5 minutes uncovered. Cover and let stand 15 minutes before serving.

(from the National Pasta Association)

Calories 242.2
Total Fat 5.9 g
Saturated Fat 3.4 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 1.2 g
Cholesterol 19.7 mg
Sodium 552.7 mg
Potassium 114.8 mg
Total Carbohydrate 32.3 g
Dietary Fiber 2.9 g
Sugars 8.1 g
Protein 13.4 g

Slow Cooker Beef Enchiladas (7 Points)

(Serves 6)


1 pound ground beef, extra lean
1 cup chopped onion
1/2 cup chopped green pepper
1 can black beans
1 can diced tomatoes and green chilies undrained
1 small Tomato soup
1 pkg enchilada sauce (dry mix) (taco sauce mix works well too)
1/3 cup water
1/2 teaspoon salt
1/4 teaspoon pepper
4 Ounces shredded low fat cheese
6 flour tortillas (2 points each)


In a skillet, cook beef, onion and green pepper until beef is browned. Drain. In a bowl, add all other ingredients except for the tortillas and stir. In a crockpot, layer about 3/4 beef mixture, then a tortilla. Repeat layers with all 6 tortillas. Cover and cook on low for 5-7 hrs or until heated through. (you can also cut up tortillas and stir into mixture)

Turkey Alfredo Pizza (7 Points, 8 Points Plus)

(Serves 6)

1 cup shredded cooked turkey breast
1 cup frozen chopped collard greens or spinach thawed, drained, and squeezed dry
2 teaspoons lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1 garlic clove minced
1 (1-pound) Italian cheese-flavored thin pizza crust (such as Boboli)
1/2 cup light Alfredo sauce (such as Contadina)
3/4 cup (3 ounces) shredded fontina cheese
1/2 teaspoon crushed red pepper

Preheat oven to 450°.

Combine the first 6 ingredients; toss well. Spread Alfredo sauce evenly over crust; top with chicken mixture. Sprinkle with cheese and red pepper. Bake at 450° for 12 minutes or until crust is crisp. Cut into 6 wedges.

(from Cooking Light)

Nutritional Information

Calories: 316 (29% from fat)
Fat: 10.3g (sat 5.2g,mono 3.5g,poly 1.1g)
Protein: 19.2g
Carbohydrate: 35.6g
Fiber: 0.6g
Cholesterol: 39mg
Iron: 2.5mg
Sodium: 837mg
Calcium: 351mg