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