Join Date: Aug 1999
Heres a few to try:
Broccoli Slaw 1 pt.
Often just tossed away, nutrition-providing broccoli stems are put to good use in this slaw.
Number of Servings: 6
Serving Size: 1/2 cup
1 1/2 cup shredded broccoli stems (peel the broccoli stems until smooth; shred by hand of in a food processor with a shredder or julienne blade)
1 cup shredded carrot
1/2 cup diced red bell and yellow pepper
1/4 cup balsamic vinegar
2 Tbsp. olive oil
1 Tbsp. minced, fresh basil
1/2 Tbsp. minced fresh oregano
1 Tbsp. minced scallions
2 Tbsp. lemon juice
1 In a large bowl, combine the first three ingredients. In a blender, combine all remaining ingredients for the dressing. Blend until smooth.
2 Pour the dressing over the slaw and toss well. Serve immediately, or refrigerate before serving.
Mock "Potato" Salad:
1 bag frozen cauliflower (I used 16 oz bag)
1/2 cup chopped onion
1/2 cup chopped celery
1 chopped hard boiled egg white
1 medium chopped dill pickle
1 cup fat free mayonnaise (Kraft)
mustard and salt to taste
Thaw cauliflower, mix in bowl with other ingredients and enjoy! I don't have the nutritional information, but it's 0 Points on the Weight Watchers plan
Makes 8 servings
4 cups broccoli flowerets
2 cups carrot slices
1 1/2 cups chopped tomatoes
1/2 cup chopped green onions with tops
1/2 pound spiral pasta, cooked and well drained
1 cup fat free mayonnaise
2 tablespoons white wine vinegar
1 tablespoon extra virgin olive oil
1 tablespoon minced fresh basil or 1 teaspoon dried basil leaves
2 teaspoons minced fresh oregano or 1/2 teaspoon dried oregano leaves
1 clove garlic, minced
1 teaspoon sugar
1 teaspoon dry mustard
1/4 teaspoon each salt and black pepper
1/2 cup (2 ounces) freshly grated Romano cheese
1. Steam broccoli 3 minutes or until crisp-tender; immediately drain and run
under cold water. Steam carrots 4 minutes or until crisp tender; immediately
drain and run under cold water. Combine broccoli, carrots, tomatoes, green
onions and pasta in large bowl.
2. Combine all remaining ingredients except cheese in small bowl; blend well.
Stir into pasta mixture. Add cheese; toss well. Refrigerate 3 hours or
overnight to allow flavors to blend.
Nutrients per serving: 1 1/4 cup
Cal. 215, fat 5 g, carb. 35g, fiber 5g
dietary exchanges: 1 1/2 Starch, 2 1/2 Vegetable, 1 Fat
WW North Carolina-Style BBQ Beef With Mop Sauce (4 pts)
1/4 cup cider vinegar
1/3 cup ketchup
1/4 teaspoon cayenne
1 teaspoon salt
1 1/2 teaspoons ground cumin
1 tablespoon chili powder
1 tablespoon paprika
2 tablespoons packed brown sugar
2 tablespoons molasses
2 teaspoons Worcestershire sauce
1 1/2 lbs. lean beef
Prepare the spice rub: combine brown sugar, paprika, chili powder, cumin, salt, cayenne, and pepper in a bowl. Rub half the mixture all over the beef and let stand for 15 minutes.
Prepare the Mop Sauce: combine the ketchup, vinegar, molasses, and Worcestershire sauce in a bowl. Rub the beef with the remaining spice mixture and grill over indirect heat for 15 minutes. Turn and grill until a thermometer registers 150?, 12-15 minutes longer. Remove fro the grill. Cover loosely with foil, and let stand for 10 minutes before slicing. Serve with Mop Sauce.
(3 oz. meat with 2 tablespoons of sauce)
The spice rub also works well with chicken.
1 cup self rising flour
1 cup skim milk
1 cup Splenda
1 can peaches in own juice
Butter flavored Pam
Mix first 3, fold in peaches, pour into greased (Pam) dish and then give a
light spray of Pam on top. Bake in 375 degree oven for 30-35 minutes or until
6 servings, 2 POINTS each
Betty Crocker Super Moist Yellow Cake Mix
3 Egg Whites
1/3 cup Unsweetened Apple Sauce
1 sm can Mandarin Oranges in Juice
8 oz Cool Whip Lite
1 pkg Sugar Free Instant Pudding Mix (dry)
1 sm can Crushed Pineapple in own Juice
Preheat oven 350. Spray an 13 x 9 pan with cooking spray. Mix the cake mix, egg whites, apple sauce, and the oranges with their juice. Pour into the prepared pan. Bake 25-30 minutes until a toothpick comes out clean. Cool the cake completely.
For the frosting, gently fold together the Cool Whip, the pudding mix and the pineapple with its juice. Frost the cake. The frosted cake should be stored in the refrigerator.
18 servings, 3 POINTS each (I think 12 servings would be about 4 points each)
EASY FAT-FREE FROSTING
PIMIENTO CHEESE #1
8 oz. ff Cream Cheese
8 oz. ff grated cheddar cheese
4 oz. pimentos w/ juice
4 T. ff mayonnaise
1 packet sweet & low
Mix together. Makes 8 Sandwiches.
8 servings, 1.5 POINT each (Add points for bread.)
8oz package of thin spaghetti, cooked (about 4 cups)
1 can Rotel tomatoes
1 small can sliced black olives
1 small onion, chopped
1/2 green pepper, chopped
1/2 cup fat-free Italian salad dressing
Combine all ingredients and chill.
5 servings, 4 POINTS each
2 cups broccoli florets
1 can low-fat Cream of Chicken soup
1 large carrot, cut into match stick slices
1/2 cup fat-free milk
1/4 nonfat Parmesan cheese topping
1 garlic clove, minced
1/8 tsp pepper
3 cups cooked spaghetti
In a large saucepan, combine all of the ingredients except the spaghetti. Cook uncovered over medium heat until the veggies are tender, about 12 to 15 minutes. Stir in cooked spaghetti. Heat thoroughly.
4 servings, 4 POINTS each
AU GRATIN POTATOES
1 Tbsp butter or margarine
1 medium onion, thinly sliced
1 Tbsp flour
2 cups fat-free milk
2 lbs potatoes, thinly sliced
1 cup low-fat shredded cheddar cheese
1 tsp salt
1/4 tsp pepper
Heat oven to 375. Coat a 2 quart baking dish with cooking spray. Melt butter in a large pan over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown (about 5 minutes). Stir in flour. Add milk slowly, stirring. Add potatoes, stir to mix. Bring to a boil. Stir in 3/4 cup of the cheese, salt and pepper. Pour mixture into the baking dish and spread out. Bake for 1 hour uncovered. Cover and bake until potatoes are fork tender, about 20 minutes more. Change oven temperature to broil. Sprinkle remaining cheese over potatoes and broil 6 inches from the heating element until the cheese is golden brown (about 1 - 2 minutes). Allow to cool for 5 minutes before serving.
8 servings, 3 POINTS each
EASY MAC AND CHEESE
1 can lower-fat cheddar cheese soup
1/2 can low-fat milk
1/2 can water
1 cup uncooked macaroni
Mix soup, milk and water in a pan. Heat until boiling. Stir in pasta and cook over low heat until done (about 15 minutes). STIR OFTEN!!! Otherwise it will stick.
4 servings, 4 POINTS each
PINEAPPLE RIGHT SIDE UP CAKE
1/2 cup unsweetened applesauce
1 8oz can crushed pineapple, drain and reserve juice
1/3 cup skim milk
1/3 cup egg substitute (i.e. Egg Beaters) or 4 egg whites
1/2 tsp vanilla
1 3/4 cups flour
1/3 cup sugar
2 tsp baking powder
1/4 cup brown sugar
Preheat oven to 350. Spray a 9" square pan with cooking spray. Stir together the applesauce, reserved pineapple juice, milk, egg substitute, and vanilla. Combine flour, white sugar and baking powder. Stir wet ingredients into dry ingredients. Spread batter in the pan. Sprinkle the top of the batter with crushed pineapple. Sprinkle brown sugar over the pineapple. Bake for 30 minutes until a toothpick tests clean. Cool 10 minutes. Serve warm.
12 servings, 2 POINTS each
Just the cake without the pineapple and topping might make a nice light cake to use for a strawberry shortcake. Try flavoring it with almond extract instead of vanilla.
1/2 cup frozen nonalcoholic margarita mix - thawed
3 tbsp lime juice - freshly squeezed
1 clove garlic - crushed (or more)
3 pounds broiler or fryer chicken - cut up (3 to 3 1/2) OR 1 1/2 pounds skinless boneless chicken breast halves
Mix margarita mix, lime juice and garlic in a large resealable freezer plastic bag. Add chicken to bag. Seal and turn a few times to coat chicken. Refrigerate, turning bag occasionally. Marinate at least 1 hr, but no longer than 24 hrs. Remove chicken from bag & reserve marinade.
On your grill place chicken, skin side up on grill, Brush with marinade and sprinkle with some salt. Cover grill with lid & grill 5 to 6" from medium heat for 15 minutes. Turn chicken, brush with remaining marinade and sprinkle with more salt. Cover & grill 20 to 40 minutes longer until chicken tests done.
Per Serving (1 boneless, skinless chicken breast): 128 Calories; 1g Fat (10.5% calories from fat); 26g Protein; 1g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 74mg Sodium. Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit.
WW Points: 3 pt.
Barbecue Ranch Chicken Salad
Prep Time: 25 min
Total Time: 25 min
Makes: 6 servings
1 lb. boneless skinless chicken breasts, cut into strips
1/2 cup KRAFT Original Barbecue Sauce
1 bag (10 oz.) mixed salad greens
1 large tomato, cut into wedges
1/2 cup red onion slices
1/2 cup KRAFT LIGHT DONE RIGHT! Ranch Reduced Fat Dressing
1/4 cup ATHENOS Crumbled Blue Cheese
COOK and stir chicken in barbecue sauce in skillet on medium-high heat until chicken is cooked through. Stir in additional barbecue sauce to moisten, if desired.
TOSS greens with tomato and onion in large bowl; top with chicken.
ADD dressing; mix lightly. Sprinkle with cheese.
KRAFT KITCHENS TIPS
Take a Shortcut
Substitute 2 pkg. (6 oz. each) LOUIS RICH Grilled Chicken Breast Strips for the cooked cut-up fresh chicken. Reduce barbecue sauce to 1/4 cup; toss with chicken breast strips. Continue as directed.
Use Your Grill
Place boneless skinless chicken breast halves on greased grill over hot coals. Grill until cooked through, turning and brushing frequently with barbecue sauce. Slice chicken; serve over greens mixture
WW Pts: 4 per serving
Yum Yum cake
Estimated POINTSŪ Per Serving | 3
Servings | 15
1 store bought Angel food cake(24 pts)
20 oz of crushed pineapple with own juice(5 pts)
2 pkgs. of SF FF vanilla pudding prepared with 4C of skim milk (8pts)
2 banana (4 pts)
8 oz Cool Whip Free (7 pts)
Break angel food cake into small pieces and place in bottom of 9x13 pan.
Spread pineapple over cake evenly with juice. Then spread prepared pudding over pineapple. Next, slice banana thinly and place over pudding and frost with Cool whip.
Let set overnight for juice to soak up cake!
Special Notes: You can also substitute strawberries for pineapple! It's actually 3.5 pts a piece! If 9 servings--5.5 pts. If 12 servings 4 pts.
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