I've never posted to a recipe thread before (possibly because I'm not much of a cook), but I tried this recipe last night and thought it was really tasty and VERY filling.
Rice and Bean "Chili"
1 cup cooked rice 4 points
1 cup beans (the recipe I have says kidney, I used fat free refried beans) refried beans (1 cup)=2 points
1/2 cup tomato sauce 0
chili powder to taste 0
1/4 cup fat free cheddar cheese 1 point
Heat the rice, beans, tomato sauce, and chili powder. Stir in cheese, enjoy...
I didn't have any chili powder, so I added a big glob of my favorite salsa and it was really good. Plus, it was easy to make (translation: I didn't mess it up).
1 lb ground turkey
1 onion, finely chopped
1 bag frozen mixed veggies , the corn, pea, carrot, bean type of mix(or a bag of the frozen veggies of your choice)
8 oz frozen Ore-Ida crinkle fries
1 can fat free cream of mushroom soup
1 cup beef broth
Brown ground beef with onion, seasoning turkey with salt and pepper to taste. In a bowl, mix turkey mixture with veggies, soup, and beef broth. Spray a casserole with Pam and pour mixture in, leveling off the top. Arrange frozen fries over the top of the casserole. Bake in a preheated 350 degree oven covered, for 30 minutes, then uncovered, for thirty minutes.
1 Can Reduced Calorie Croissant Rolls
3/4 Cup Chicken Broth
2 Chicken Breast, cooked and diced
10 OZ Package Mixed Vegetables, frozen
1 Cup Mushrooms, fresh and sliced
1 Cup Diced Onions
1/2 Teaspoon Ground Pepper
1 Tablespoon Cornstarch
1 Egg white
2 Tablespoons Fat Free Milk
Preheat oven to 425°. Mix all ingredients into a saucepan except the croissant rolls. Stir until mixture thickens. Place mixture into a pie pan. Cover with the croissant rolls to form a crust. Bake for 25 minutes.
SERVINGS 4; CALORIES 270; FAT 5.1 g; PROTEIN 39 g; CARBS
17.7 g; FIBER 2.3 g; CHOL 92 mg; IRON 2.2 mg; SODIUM 332 mg; CALC 54 mg
SERVING SIZE= 1/4 of Pie
WW POINTS: 5
1/4 Cup Fat-free Mayonnaise
1 Teaspoon Dijon mustard
2 Teaspoons Lemon Juice
4 Drops Hot Pepper Sauce
3/4 Cup Corn Flakes
4 (4 OZ) Each Skinless Boneless Chicken Breast
Mix the first 4 ingredients in a bowl. Crush the corn flakes in a blender and put into a zip lock bag. Preheat oven to 375°. Spray a cookie sheet with cooking spray. Roll the chicken into the mayonnaise mixture, place in the corn flake bag and shake to coat. Place on the cookie sheet. Spray each with cooking spray. Bake for 45 minutes or until done. Do not turn over.
Awesome 6 point chili, great for the cooler weather that is coming upon us!
1 lb ground skinless turkey breast
1 onion, diced
1 green pepper, diced
3 cloves garlic, minced
1 teaspoon paprika
5 tablespoons chili powder
2 tablespoons cumin
1 teaspoon coriander
salt, to taste
freshly ground pepper, to taste
3 cans diced tomatoes, undrained
1 beef bullion cube, dissolved into 1 cup boiling water
2 cans kidney beans, undrained
4 tablespoons shredded cheddar cheese
Brown ground turkey, onion, and green pepper in a teflon-coated pot that has been sprayed with Pam. After two minutes, add garlic and spices. When brown, add tomatoes and their juice and the beef broth. Bring to boil, turn down heat, and allow to simmer for at least twenty minutes to allow flavors to blend. This can simmer for a long time, a few hours, if you need to hold it, or it can cook in a crock pot all day. Twenty minutes before serving, add kidney beans and their juice. Bring back to boil, and allow to simmer for another twenty minutes. Before serving, sprinkle each serving with 1 tablespoon grated cheddar cheese. Can also top with some diced onion (green or white) and fat free sour cream for no additional points.
Makes 4 (giant) servings at 6 points per serving.
Really, the servings are too big to finish in a sitting (well, for me, anyway, but not my husband) so I take it out throughout the day and work on it for a snack. You could also do a half serving if you are having a sandwich too (or even without the sandwich for a lunch-sized serving).
6 large egg whites
1 cup evaporated milk, canned, skim
1 cup flour (all-purpose)
1 teaspoon baking powder
1 teaspoon salt
20 ounces broccoli, frozen, chopped, cooked
2 cups cheese, low-fat, cheddar or colby
1 cup mushrooms sliced
2 tablespoons onion chopped
Generously spray a 9: pie plate with cooking spray. Beat egg white and milk till fluffy. Add flour, salt,
and baking soda, beat well. Add the cheese, spinach, mushrooms and onions. Stir well. Spoon the
mixture into the pie plate and spread evenly. Bake at 350 for 1 hour or until the center is firm. Yield
6 servings/ 4 pts per slice
PER SERVING: 221.0 Calories, 3.1 g Total Fat, 1.7 g Saturated Fat, 9.4 mg Cholesterol, 1091.2 mg Sodium,
27.7 g Total Carbohydrate, 3.7 g Dietary Fiber, 21.3 g Protein, 447.2 mg Calcium.
Please Note: This is not a Weight Watchers recipe.
It is from Cooking Light's October 2000 issue, page 103.
CARAMEL APPLE CRISP
1/2 cup all-purpose flour
1/4 cup granulated sugar
1/4 cup packed light brown sugar
1/4 cup chilled butter or stick margarine, in small pieces
1/2 cup coarsely broken peanut brittle candy
3 1/2 cups sliced peeled Granny Smith apples (About 1.5#)
3 1/2 cups sliced peeled Rome or Jonagold apples (1.5#)
1/3 cup fat-free caramel sundae syrup
1. Preheat oven to 375.
2. Lightly spoon flour into dry measuring cup, level with a knife. Combine flour and sugars in a bowl, cut in chilled butter with a pastry blender or 2 knives until mixture is crumbly.
3. Combine apples and syrup in a bowl; tosswell. Spoon apple mixture into an 9-inch square baking dish or a 1 1/2 quart cassarole. Sprinkle with crumb mixture. Bake at 375 for 45 minutes or until golden brwon.
Yields 9 servings
Calories 225
Fat 6.2 g
Protein 1.2 g
Carbos 41.8 g
Fiber 1.9 g
Cholest 14 mg
Calcium 17 mg
Jodi, I hope you don't mind...I took your BLT wrap out of your journal and posted it here for everyone. It sounds great, thanks for sharing it!
Take 4 tbsp lite cream cheese (you could probably even use fat free cream cheese and it would be even better) and spread it on the bread. Sprinkle 2 tbsp bacon pieces over the bread, then add tomatoes (sliced or diced would both work, but I diced them) and lettuce. Roll and secure with 4 toothpicks. Slice into 4 pieces. Each piece is 2 WW points. Actually about 2 1/4 points, so I added a point since I ate 4 of them for dinner.
I'm going to publish two methods here...crockpot and oven.
3 lbs chicken parts
2 onions
1 green pepper
1 2 lb 13 oz jar Ragu
1 28 oz can crushed tomatoes
salt, pepper, oregano
Skin and trim all visible fat off of 3 lbs chicken parts. Rinse and dry with a paper towel. Spray a baking pan with Pam. Sprinkle chicken liberally on both sides with salt, pepper, and oregano. Arrange chicken in pan, bone side down. Bake at 350 for 45 minutes. Drain fat from bottom of chicken pan, and let cool enough to handle.
Slice two onions and one green pepper in half, then slice thinly.
Crock Pot Method:
(You could throw the chicken in the oven as soon as you get up, then let it bake while you get ready, then throw it all in the crock pot before you walk out the door!)
Spray crock pot with pam. Arrange onion and pepper in the bottom of the crock pot. Arrange chicken parts on top of this, then poor Ragu over chicken. Open can of crushed tomatoes and add 1 TBSP salt, 2 teaspoons of ground pepper, and 2 TBSP oregano. Stir into tomatoes with a small spoon. Pour crushed tomatoes over Ragu. Cover and cook on low for at least six hours.
Oven Method:
Spray casserole wtih Pam. Arrange sliced onions and peppers on the bottom, then chicken, then Ragu. Open crushed tomatoes, and add 1 TBSP salt, 2 tsp ground pepper, and 2 TBSP oregano. Stir into tomatoes with a small spoon. Pour crushed tomatoes over Ragu. Cover dish and bake at 350 for one hour.
Serve over hot pasta, cooked al dente.
6 servings at 4 points per serving.
(remember to add the points for the pasta)
INGREDIENTS:
1 pound skinned, boned chicken breasts, cut into bite-size pieces
1 pound skinned, boned chicken thighs, cut into bite-size pieces
2 cups water
1 cup frozen small whole onions
1 cup (1/2-inch) sliced celery
1 cup thinly sliced carrot
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon rubbed sage
1/2 teaspoon dried thyme
1/2 teaspoon pepper
1 (14-1/4-ounce) can fat-free chicken broth
2 cups halved mushrooms
1 (6-ounce) can tomato paste
1/4 cup water
3 tablespoons cornstarch
2 cups frozen green peas
INSTRUCTIONS:
Combine first 14 ingredients in a large electric slow cooker. Cover with lid, and cook on high-heat setting for 4 hours or until carrot is tender. Combine water and cornstarch in a small bowl, stirring with a wire whisk until blended. Add cornstarch mixture and peas to slow cooker; stir well. Cover and cook on high-heat setting an additional 30 minutes.
NUTRITIONAL INFO:
CALORIES 257 (12% from fat); PROTEIN 30.8g; FAT 3.5g (sat 0.8g, mono 1g, poly 0.9g); CARB 25.1g; FIBER 2.8g; CHOL 78mg; IRON 3.2mg; SODIUM 359mg; CALC 83mg
6 (4 ounce ) filets salmon
1 (.7 ounce) package dry Italian-style salad dressing mix
1/2 cup water
2 tablespoons lemon juice
1 cup fresh sliced mushrooms
Directions
1 Preheat oven to 350 degrees F (175 degrees C). Lightly
butter one 9x13 inch baking dish.
2 In a cup, combine salad dressing mix, water and lemon juice.
3 Arrange salmon fillets in a single layer in the
prepared baking dish. Pour the water mixture over the top and
place the sliced mushrooms over the salmon.
4 Bake, covered, for 15 minutes. Remove cover and bake
for an additional 15 minutes, basting with cooking liquids.
Potato Salmon Patties
Makes 10 patties (5 servings).
1 (14.75 ounce) can salmon, drained and flaked
2 eggs, beaten
1/4 cup garlic and herb seasoned dry bread crumbs
1/4 cup dry potato flakes
1 medium onion, minced
1 clove garlic, minced
1/4 teaspoon dried dill weed
1/4 teaspoon celery salt
salt and pepper to taste
2 tablespoons olive oil
Directions
1 In a medium bowl, mix salmon, eggs, garlic and herb
seasoned dry bread crumbs, dry potato flakes, onion, garlic,
dill weed, celery salt, salt, and pepper. Form the mixture
into 2 inch balls, and flatten into patties about 1/2 inch thick.
2 Heat olive oil in a medium skillet over medium heat. In
batches, cook patties about 5 minutes on each side, until
lightly browned.
1/2 cup chopped onion
1/2 cup chopped celery
1/4 cup chopped green pepper
1 garlic clove, minced
1 (14.5 ounce) can chicken broth, divided
2 cups diced peeled potatoes
1 cup sliced carrots
1 teaspoon seasoned salt (optional)
1/2 teaspoon dill weed
1 small zucchini, thinly sliced
1 (14.75 ounce) can cream-style corn
1 (12 fluid ounce) can evaporated milk
2 cups cooked salmon chunks or 2 cans (7-1/2 ounces each)
salmon, drained and bones removed
Directions
1 In a saucepan, cook onion, celery, green pepper and
garlic in 1/4 cup broth until tender. Add potatoes, carrots,
seasoned salt if desired, dill and remaining broth. Cover and
simmer for 20 minutes or until vegetables are tender. Add
zucchini; simmer for 5 minutes. Add corn, milk and salmon; heat
through.
Nutritional Analysis: One 1-cup serving (prepared with low-sodium broth, no-salt-added corn and evaporated skim milk and
without seasoned salt) equals 225 calories, 147mg sodium, 27mg
cholesterol, 29 gm carbohydrate, 20 gm protein, 4 gm fat.
I have really gotten lazy with salmon steaks lately, and I simply place a steak on a baking sheet, squirt FF italian dressing over the steak, throw some mushrooms on top and bake at 350 for 25 minutes...I have been eating this for dinner with a plain baked potato and peas for the last three nights!!
