Low Carb... and Crockpot simple
 

Crockpot Pizza Soup .... this stuff kicks butt! YUMMY

1 16 oz can crushed tomatoes (can sub stewed or whole)
2 16 oz beef broth (can sub boullion)
1 16 oz mushrooms (can use fresh if desired)
1 med green pepper diced
1 small onion diced
1 cup freshly grated mozzerella cheese
1/4 cup grated parmesan cheese
1 lb. Italian sausage
1/2 lb pepperoni (thinly sliced)
1 tsp garlic powder
2 tsp oregano
2 tsp Italian seasoning

1. Brown and crumble the sausage in a fry pan, drain grease and put in crockpot.
2. Add all other ingredients to crockpot except the cheeses.
3. Cook in slow cooker on med for 8 hrs.
4. Spoon into bowls and sprinkle cheese on top

Yield 8 servings 3.8 carbs per serving

Praline Pumpkin Cake

POINTS® value: 5
Servings: 16
Preparation Time: 15 min
Cooking Time: 60 min
Level of Difficulty: Easy

Ingredients:

1 serving cooking spray (5 one-second sprays per serving)
15 oz canned pumpkin
12 oz fat-free evaporated milk
1/4 cup fat-free egg substitute
1/2 cup sugar
4 tsp pumpkin pie spice
18 1/4 oz unprepared white cake mix, 1 package
1/2 cup pecan halves, chopped
1/4 cup reduced-calorie margarine, melted

Instructions:

Preheat oven to 350°F. Coat bottom and sides of a 13 x 9 x 2-inch baking pan with cooking spray.

Stir pumpkin, milk, egg substitute, sugar and pumpkin pie spice together in a medium bowl until smooth; pour into pan. Sprinkle dry cake mix over pumpkin mixture and gently press it into pumpkin mixture to moisten. Sprinkle cake with pecans and then drizzle margarine evenly over top.

Bake, uncovered, until knife inserted in center of cake comes out clean, about 50 to 60 minutes. Cool completely before slicing into 16 pieces.

This recipe was taken from the Weight Watchers website 11/16/04.

Pumpkin Pie with Phyllo Dough

Was | POINTS value of 8
Now | POINTS value of 3
Servings | 8
Preparation Time | 20 min
Cooking Time | 60 min
Level of Difficulty | Moderate

4 serving cooking spray (5 one-second sprays per serving)
4 sheet phyllo dough
1/2 cup dark brown sugar
1/4 tsp ground cloves
1 tsp ground cinnamon
1 tsp ground ginger
1 tsp cornstarch
1/8 tsp table salt
1 1/2 cup canned pumpkin, puree
1 1/2 cup fat-free evaporated milk
1/2 cup fat-free egg substitute
1 tsp vanilla extract


Instructions


Preheat oven to 350°F. Lightly coat a 9-inch round pie pan with cooking spray.


Cut phyllo sheets in half. Place 1 sheet in prepared pan and lightly coat with cooking spray. Top with another sheet of phyllo, placing corners just to the right of the previous sheet's corners. Repeat with remaining sheets to form a circle. Press layered phyllo into pan and roll in edges. Bake until lightly browned, about 10 minutes.


Whisk together brown sugar, spices, cornstarch and salt in a large bowl. Whisk together pumpkin, evaporated milk, egg substitute and vanilla in a medium bowl. Gradually whisk wet ingredients into dry ingredients.


Pour filling into crust. Bake until set, about 50 minutes. (Cover crust edges with foil during baking if they are becoming too brown.) Cool completely before cutting into 8 pieces.



Chef Tips

We renovated Pumpkin Pie by:


Replacing a butter-laden crust with layers of light, crispy phyllo dough.


Using fat-free egg substitute instead of whole eggs.


Using vanilla extract — with a POINTS value of 0 — for sweetness.

ONE-BOWL PUMPKIN PIE from WW Magazine Nov/Dec 2004

1 - 15 oz can pumpkin
1/3 c packed dark brown sugar
2 t pumpkin pie spice
2/3 c evaporated fat-free milk
1/2 c fat-free egg substitue
1- 9" frozen deep dish pie crust, thawed

1. Adjust the rack in the middle of the oven and preheat to 425*

2. Whisk together the pumpkin, brn sugar and pie spice in large bowl until smooth. Blend in the milk and egg substitue. Pour inot the pie shell and bake until knife inserted into the center comes out clean, about 1 hour. Cool on rack for 2 hours, serve at once or cover and refrigerate. If refrigerated, let it reach room temperature before serving.

1/8th of pie + 226 cal, 11 g fat, 28 g carb, 2 g fiber, 5 g protein. Points value = 5

And you thought I couldn't cook.....
 

I thought you could use this for Thanksgiving.
Here's a chicken recipe that also includes the use of popcorn as a
stuffing. Imagine that! When I found this recipe, I thought it was
perfect for people like me, who just aren't sure how to tell when poultry is
thoroughly cooked, but not dried out.
Give this a try:

BAKED STUFFED CHICKEN
6 - 7 lb. chicken
1 cup melted butter
1 cup stuffing (Pepperidge Farm is good.)
1 cup uncooked popcorn (ORVILLE REDENBACHERS LOW FAT)
Salt/pepper to taste
Preheat oven to 350 degrees.
Brush chicken well with melted butter, salt, and pepper.
Fill cavity with stuffing and popcorn.

Place in baking pan with the neck end toward the back of the oven.
Listen for the popping sounds.

When the chicken's hiney blows the oven door open and the chicken
flies across the room, it's done.

And you thought I couldn't cook! :lol: :rofl:

Recipe comes from www.fitnessandfreebies.com :)

No Noodle Lasagna
Low Carb Recipe

This lasagna is just as satisfying as lasagna with the noodles - but much healthier!

Ingredients:
2 pounds lean ground beef, browned in olive oil
1/2 small onion, diced
1/2 red or green bell pepper, diced
15-16 ounces ricotta cheese
Two eggs, beaten slightly
8 ounces tomato sauce
1/2 small can tomato paste
1/2 cup dry red wine
2 tablespoons italian seasoning
1/2 teaspoon fennel seed
Fresh chopped parsley
Five large mushrooms, sliced thin
Two medium zucchini, sliced lengthwise
1 pound spinach, steamed
Salt and pepper to taste
One or two cloves garlic, crushed
8 ounces mozzarella cheese, shredded
1/2 cup parmesan cheese, shredded

Directions:
Brown the meat in about 2-tablespoons olive oil. When meat is nearly done, add the onions and bell pepper and sauté until the onions just begin to soften. Add garlic and continue cooking until onions are transparent. Add tomato sauce and tomato paste along with the red wine. Mix well; add seasonings and simmer until quite thick.

Beat the eggs and ricotta together with some fresh chopped parsley, salt and pepper.

Preheat oven to 325-degrees.
Spray a 9 x 13-inch baking dish with olive oil or butter flavor Pam. Spread 1/2 of the meat mixture in the bottom of the pan. Top with sliced zuchinni. Spread zuchinni with the ricotta mixture, and top with spinach and mushroom slices. Top that layer with half of the cheeses. Cover with remaining meat mixture, top with remaining cheese. Bake at 325-degrees until the cheese is bubbly and starting to get golden (about 35 to 45 minutes.)

Recipe makes eight servings; six carbohydrates per serving.

This is where I found the pumpkin bread recipe. I know this isn't a health food recipe but it has a lot of fun recipes.

http://www.bbonline.com/recipe/breads.html

This is the pumpkin bread recipe I made.

Pumpkin Bread presented by White House Inn Bed & Breakfast

2 eggs, beaten
1 ½ c. sugar
1 c. pumpkin (I use Libby's)
½ c. oil
¼ c. water
¼ t. baking powder
1t. baking soda
3/4 t. salt
½ t. cloves
½ t. cinnamon
1 2/3 c. flour
(Optional pecans or walnuts)


Combine eggs and sugar, mix well.
Add pumpkin, oil and water, blend thoroughly. Add all dry ingredients.
Bake in soup or vegetable cans, or small bread pans.
Fill cans or pans half full.
Bake 350 f. for 1 hour. (ovens differ check bread at 45 min.)
Makes about 15 servings depending on the cans or pans.
Enjoy!

Glazed lemon bars 1 pt
 

Glazed Lemon Bars
prep: 20 min Bake: 35 Min
points 1 pt
1 cup reduced fat Bisquick
2 tablespoons powdered sugar
2 tablespoons firm margarine or butter
3/4 cup granulated sugar
1/2 cup fat-free cholesterol-free egg product or 2 eggs
1 tablespoon Reduced fat Bisquick
2 teaspoons grated lemon peel
2 tablespoons lemon juice

1. heat oven to 350*. stir together 1 cup Bisquick and the powdered sugar. Cut in margarine, using pastry blender of crisscrossing 2 knives until mixture looks like fine crumbs. press mixture in bottom and 1/2 inch up sides of ungreased square pan, 8X8X2 inches.
2.Bake about 10 minutes or until light brown. Stir together remaining ingredients except Glaze; pour over baked layer.
3.Bake about 25 min or until set and golden brown. While warm, loosen edges from sides of pan. Spread with Glaze; cool completely, about 1 hour. for bars cut into 6 rows by 4 rows. 24 bars

Glaze
3/4 cup powdered sugar
1 tablespoon plus 1 1/2 teaspoons lemon juice
stir ingredients until smooth.

NO CRUST PUMPKIN PIE whole pie is 8 points
 

NO CRUST PUMPKIN PIE
WHOLE PIE IS ONLY 8 POINTS

15 OZ can of pumpkin ( not mix must be pure)
12 oz can of 2% evaporated milk
3 egg whites
1/2 tsp salt
3 teaspoons pumpkin pie spice (1 1/2 tsp cinnimon, 1tsp ginger 1/2 tsp ground cloves)
1 tsp vanilla
2/3 cup splenda ( or to taste- I use slightly less)
combine all.
beat until smooth
pour into a 9" sprayed pie pan
Bake 400* for 15 min
then turn oven to 325* and bake for 45 min or until inserted knife comes out clean

PUMPKIN CARROT CAKE Nice Size Serving
 

PUMPKIN CARROT CAKE
Blend betty Crocker carrot cake mix
1 15 oz can pure 100% pumpkin
5 Tbsp of water
1/2 cup shredded carrot (optional) You could also use more carrot
pour into a 13 X9 X2 pan lightly sprayed cake pan
Bake @ 350* for 33 to 40 min
Divide into 12 equal pieces (3 pts each)
serve with fat-free whipped topping
add 1/2 cup rasins for 4 pts per piece or 24 muffins (2 points each)

Double chocolate chip fudge brownies 3 pts.
 

Double chocolate chip fudge brownies
3 points for approx 21/2" X3" square
3/4 cup unsweetened applesauce
1 Cup all purpose flour
2/3 cup unsweetened cocoa powder
1/2 tsp salt
1 egg or 1/2 cup egg beaters
2 large egg whites
2 cups sugar
1 tsp vanilla extract
1/4 cup mini semisweet chocolate morsels
1. place a strainer over a deep bowl. Spoon the applesauce into the strainer and set aside to drain 15 minutes (you should have about 1/2 coup drained applesauce ) . Discard the liquid in the bowl.
2. Preheat the oven to 350* cot a nonstick 11"X7" baking dish with butter-flavored cooking spray set aside
3. in a medium bowl, combine the flour , cocoa , and salt.
4. in a large bowl, beat the egg and egg whites until frothy, add the sugar, drained applesauce , and vanilla extract. stir until the sugar dissolves. add the flour mixture and the chocolate morsels. Stir just until the dry ingredients are moistened.
5. pour the batter into the prepared baking dish and bake 30 minutes. cool in pan on a rack
makes 15 brownies

butter crumb cake
 

BUTTER CRUMB CAKE
box betty Crocker Yellow cake mix total 1.5 fat
1/2 cup egg beaters
1 tablespoon butter buds fat free
1 1/4 cup water
CRUMB TOPPING
1/4 cup brown sugar
1/4 cup white sugar
1 1/4 Tablespoon ground cinnamon
place all ingredients in a large mixing bowl and mix on high speed for 3 full minutes
spray a 13 X9 pan with non-stick spray and lightly dust with flour
pour in the cake. in a small bowl mix all of the topping ingredients , than spoon over the cake mix. take a knife and swirl slightly into the e cake batter and bake in a pre-heated 350* oven for 30-35 minutes till brown and tooth pick inserted in the center comes out clean.
let the cake cool and cut into 24 pieces points per serving (

Choc-peanut Frozen Cookies
 

CHOC-PEANUT FROZEN COOKIES
(Recipe is from the ww website)
1/4 cup fat free skim milk
2 tablespoons unsweetened cocoa
2 tablespoons sugar(splenda)
1/4 cup crunchy peanut butter
1 cup uncooked oats
2 teaspoons canola oil
mix milk cocoa and sugar over low heat bring to a boil and remove from the heat.
add peanut butter and stir until melted.
stir in oatmeal and oil
drop 16 spoonfuls onto a waxed covered baking sheet. freeze for 4 hours
1 point per cookie

From the new South Beach Diet cookbook
 

Oven-Fried chicken with almonds
Serves 6

1 cup whole wheat bread crumbs
1/4 cup (1 oz) grated parmesan cheese
1/4 cup finely chopped almonds
2 tbsp chopped parsley
1 clove garlic, crushed
1 tsp sald
1/4 tsp dried thyme
pinch of ground black pepper
1/4 cup extra virgin olive oil
2 pounds boneless, skinless chicken breasts, pounded to 1/2 inch thickness
and cut into 12 pieces


Preheat the oven to 400 degrees.

In a medium bowl, combine the bread crumbs, cheese almonds, parsley, garlic, salt, thyme, and pepper. Mix thoroughly.

Place the oil in a shallow dish. Dip the chicken first in the oil, then dredge in the crumb mixture. Place the chicken in a shallow baking pan.

Bake at 25 minutes, or until a thermometer inserted in the center of a piece registers 170 degrees and the juices run clear. Do not turn the chicken during cooking.

Per serving:

383 calories
16 g fat
1 g fiber

8 WW points

We realized how much extra of the bread crumb mixture we had and put it in a bag for a later use.

Thai peanut chicken stir fry:

Add one pre-cooked chicken breast (diced or cut into strips) into the skillet or wok, and add enough spicy or mild Thai peanut sauce to coat. You can buy pre-cooked chicken strips, but it's cheaper to cook it yourself in the microwave. Once it's hot, add three peppers (I used one red, one yellow, and one green since they had a sale for them at the store), three stems of green onion, and one red apple, all chopped. I also added a handful of sliced roasted almonds, which you can either add in while it's cooking or use it to top the finished product. Stir on high heat until hot, maybe five minutes or so. Add more sauce to taste, but check the label of the one you use and be aware of the fat content and sodium. A little goes a long way, anyway. I failed to do this but it would be great to add a cup of wild rice with it. Sorry if this isn't too exact, but that's how I cook. ;)

EASY and DELICIOUS BEEF VEGGIE SOUP
 

This is my favorite soup and maybe the easiest I've ever made. Perfect for these COLD days!This is my FAVORITE soup recipe and I've never liked vegetable soup. Doesn't look like much, but it is delicious. I calculate the points to be 5 each for eight servings. I'm using old WW materials to do this, so it may be higher, but I doubt it would be much based on the ingredients. I hope you like it.

The Best Beef Vegetable Soup

2 lbs ground round
1 onion
2 cans tomato soup
1 can diced tomatoes
1 sm. can tomato sauce
1 can large-cut mixed veggies (I use VegAll brand)
1 bag frozen mixed veggies

Brown meat and onion. Drain and rinse off oil. Mix in crockpot with
other ingredients. Salt and pepper to taste. Cook on low 8-10
hours. This is a thick soup. If you like soup with more broth, add
1 soup can of water.

This makes a BIG crockpot full! I use my 5 qt. crockpot for this. 8 servings, 5 Points each.

Lightened Red Lobster Garlic Cheese Biscuits
 

Lightened Red Lobster Garlic Cheese Biscuits

Heat oven to 450 degrees F

In a medium bowl gently mix together:
2 cups light Bisquick
3/4 cups 1% regular or buttermilk
Add and combine with a fork, handle lightly:
1 1/2 oz. sharp Cheddar cheese, shredded
Drop by spoonfuls onto baking sheet making 12 mounds
Bake 8 -10 minutes until lightly browned.

Meanwhile in a small microwave bowl, melt on high for 5 - 10 seconds:
1 T margarine and stir in:
1/4 tsp. garlic powder
1/4 tsp parsley flakes
When biscuits are done, remove from oven and brush with the margarine-garlic mixture.
Remove from sheet and serve immediately.

YIELD: 12
SERVING SIZE: 1
83 cal; 4g fat; 0g Fib
2 WW Points per biscuit
Remember to handly lightly - that is the secret to the nice light textrue.

I bet you could even use diet margarine or light butter as well as light cheese and reduce this by another 1/2 point. ??????

Quick Chick and Noodle Soup (courtesy of Rachel Ray)
 

This isn't really a recipe...but I have it for lunch and dinner often. I LOVE nachos, but the chips are not great for ya(well for me because I tend to go overboard on them, so don't like to keep them in the house). This is really good if you are just making a meal for one, but works for a family too. :) Super easy.

On a plate put a couple handfuls shredded, or chopped lettuce(we use green leaf or iceburg(once in a while), then pile on black beans(can heat them up...don't have to), cheese, salsa, olives, tomatoes, green onions(I put reg onions on too), green and red peppers, a dab of sour cream and a bit of guacamole(good fat). I love this...gives me lots of veggies.
:) Debi

Quick and Easy Tortilla Cassarole`
 

3/4 lb extra-lean ground round
1 15 oz can kidney beans (drained and rinsed)
1 14.5 oz can diced tomatoes (undrained)
1 4.5 oz can chopped green chilis
taco seasoning
6 corn tortillas
3/4 cup fat free sour cream
3/4 cup shredded cheddar o9r mozzarella cheese

Brown beef and drain. Add beans, tomatoes, green chilis and taco seasoning. Simmer for 5 minutes. Cut tortillas in 1/2. Spray 12x8 baking pan. Place six tortilla halves in bottom of pan, overlaping. Top with 1/2 beef mixture, then sour cream, spread evenly. Place remaining tortilla halves over sour cream. Top with remaining beef mixture. Cover tightly with aluminum foil. Bake at 350 degrees for 25 minutes. Remove foil and top with cheddar cheese. Let stand 3-5 minutes.

Serves 6.
WW pts. 6

calories 310 total fat 10 grams
fiber 5 grams saturated fat 4 grams

I serve this over a bed of lettuce and tomatoes and topped with salsa. Yummy! We also often make the whole pan 4 - 9 pt servings instead of 6 - 6 pt ones.

I'll edit this to put the nutrition info later.

Lilion

African Sweet Potato & Black Bean Burritos
 

African Sweet Potato & Black Bean Burritos

Ingredients

Cooking spray
1 medium yellow onion
2 garlic cloves, chopped
2+ tablespoons chunky peanut butter (use reduced sugar or natural)
2 medium sweet potatoes
1 can black beans, 15-oz, drained and rinsed
1 teaspoon cumin
1/2 teaspoon cinnamon
1/4 teaspoon ground red pepper (cayenne)

Flour tortillas

Toppings
Salsa
Chopped green onions
Chopped fresh cilantro
Fat free sour cream or yogurt, if you like

1. Chop raw sweet potatoes into chunks. Put in an oven-safe dish or roasting pan, spray with cooking spray and roast in a 415 degree oven until soft (about 30 to 45 minutes). I added 1/2 of a chunked onion on the bottom, and cooked them uncovered for 15 minutes, and covered for the rest of the cooking time. After about 40 minutes, I turned off the oven and left them in there for another 1/2 hour until I was ready to use them.

ALTERNATIVELY: you can simply use canned sweet potatoes. If your sweet potatoes are canned in syrup, drain and rinse them before using. They'll be about 30-40 calories more per cup than un-syruped potatoes.

2. Once the sweet potatoes are cooked (or if you are using canned), sautée the onion in a non-stick skillet sprayed with cooking spray over medium heat. Add the garlic and sautée for another minute. Don't let the garlic burn.

3. Add black beans, sweet potatoes, and peanut butter to the skillet. Stir together and mash to the consistency you prefer. My sweet potatoes were well-cooked, so I ended up with a texture similar to that of refried beans.

4. Add cumin, cinnamon, and cayenne and mix well. Reduce heat to low, cover and heat a few more minutes until heated through, stirring to ensure the mixture doesn't scorch.

5. Meanwhile, heat your favorite tortillas. Spoon a portion of the mixture into the center. Add salsa and whatever toppings you like (I think the cilantro is a must, but there is no need for cheese). Fold to enclose fillings and serve.

I get four servings at 220 calories/serving for the sweet potato and black bean mixture - varying by the size of the potatoes. Total calories per serving would depend on the tortillas you use and whether or not you add sour cream. Really interesting: great texture, unique flavor - I think the spicy/sweet combination. Easy to make, and easy on the budget and mad crazy healthy.

Quick Oriental Soup
 

Quick Oriental Soup :chicken:
1 can reduced fat chicken broth
1 can water
1 tbsp soy sauce
2 green onions - chopped
1 can chunk chicken breast
fresh bok choy leaves - chopped (I use two or three)

mix in a bowl, microwave until boiling - serve!
can add whatever oriental style veggies you like, I like water chestnuts and bamboo
Delicious and fast and satisfying!

Garlic Pita Pizzas
 

Ok, this isn't exactly brain surgery, but this particular combination of foods tasted SO GOOD, so I thought I'd share.

1 Pita Pocket (I choose Sahara whole wheat)
1 garlic clove, chopped
1 tsp extra virgin olive oil
1 fresh basil leaf
4-6 slices of tomato, depending on size
1 oz of mozarella cheese
2 Kraft 2% low fat singles


Preheat oven to 375
Open one pita pocket, and place rough side up on cookie sheet, bake for about 8 minutes.
Drizzle both pita pieces with olive oil and top with the garlic, tomato, cheese and then basil. Place back in oven and bake for another 10 minutes, or until the edges of the pockets are browned.

The combination of the fresh mozarella and kraft singles is super rich and creamy, it makes you feel like you're eating tons of mozarella. Plus, the garlic infuses into the oil and bread and it tastes like you're eating garlic bread...sooooo yummy.

Each pita pocket half has about 120 calories.

Here's a recipe that even passes the test of my boyfriend who hates anything vegetarian or "diety." He and my friends love them! You don't have to be a vegetarian to enjoy them, and it's a good way to cut down on your red meat. And the best part is that once I'm done making a batch, I pack them individually in the little zip-lock sandwhich bags and store them in the freezer. So whenever I want one, all I have to do open up a bag and throw it in the microwave for a couple of minutes.

Karen's Veggie Burritos

-One package of Soy Taco "meat" (Comes in a sausage-like tube in the refrigerated vegetarian section of the grocery stores)*
-One cup of wild rice
-One cup of chopped peppers (Any color will do, depending on your taste; I like to combine red, green, and yellow)
-One cup of chopped onions
-One cup of salsa
-One can of pinto beans or fat-free refried beans
-One cup of low fat or fat-free cheese (I've experimented with soy cheese as well)
-Two packages of burrito shells (I usually get the whole wheat or "low carb" ones)
-One taco seasoning packet (optional)


*If you cannot find the Soy Taco mix, you may substitute one package of "ground beef" style soy mix and add one package of taco seasoning

* * *

Cook the rice as directed on the package.

Add the taco "meat" and mix well over low heat.

Stir in the peppers, onions, and beans.

Taste a sample to see if you'd like it spicier. If so, add the taco seasoning packet to taste. I always used to automatically add it to compensate for the rice, but I've recently discovered it's also good without it.)

Stir in the cheese until it melts.

Stuff the mix you've just made into your warmed burrito shells.

Viola!

And you don't have to be exact with the portions of the ingredients, this is just a rough guideline. Get creative!

* * *

If you're not in the mood for burritos, this mix is also great for making stuffed peppers.

These are WW Core recipes from the WW Website.

1. Wild Mushroom Sauce
Perfect for turkey and ground sirloin meatballs.

2 tsp olive oil
1/4 cup minced shallots
2 cups sliced shiitake and/or cremini mushrooms (or a combination of wild mushrooms)
2 cups reduced-sodium chicken broth
1 tsp dried thyme
2 tbsp chopped fresh parsley
salt and ground black pepper

Heat oil in a large nonstick skillet over medium-high heat. Add shallots and cook 2 minutes. Add mushrooms and cook 3 to 5 minutes, until they start to release juice. Add chicken broth and thyme and bring to a simmer. Simmer 10 minutes, until sauce thickens (sauce should reduce to about 1 1/2 cups). Remove from heat, add parsley and season to taste with salt and black pepper.

Serves 4 (serving size: 1/3 cup)
POINTS® value per serving: 1



2. Sour Cream-Blue Cheese Dip
Superb dip for vegetables or topping for baked potatoes.

2/3 cup nonfat sour cream
1/3 cup nonfat blue cheese dressing
1 tbsp chopped fresh chives

Combine all ingredients in a medium bowl and mix well to combine. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



3. Key West Marinade
Especially great with fish and shellfish.

3/4 cup reduced-sodium chicken or vegetable broth
2 tbsp chopped fresh parsley
2 tbsp fresh lime juice
1 tbsp dried onion flakes
2 tsp canola oil
1 tsp finely grated lime zest
1/4 tsp garlic powder
1/4 tsp ground black pepper

Combine all ingredients in a medium bowl and mix well to combine. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



4. Cilantro-Soy Sauce with Scallions
Excellent dip for vegetables or marinade for chicken, turkey and pork tenderloin.

1/2 cup reduced-sodium chicken or beef broth
1/4 cup reduced-sodium soy sauce
1/4 cup chopped fresh scallions (green and white portions)
2 tbsp chopped fresh cilantro

Combine all ingredients in a medium bowl and mix well to combine. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 0



5. Mandarin-Teriyaki Sauce
Spoon over skinless chicken and turkey, pork tenderloin, fish and shellfish or use as a marinade.

1/2 cup reduced-sodium teriyaki sauce
11 oz. can mandarin oranges in juice or water (not syrup), drained
2 tbsp diced red onion

Combine all ingredients in a medium bowl and mix well to combine. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



6. Sweet and Hot Mustard Sauce
Great for fish and shellfish or as a dip for fresh vegetables.

1 cup nonfat sour cream
2 tbsp Dijon mustard
2 teaspoons Splenda sweetener (2 packets)
1 tsp hot sauce

Combine all ingredients in a medium bowl and mix well to combine. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



7. Tangy Roasted Red Pepper Sauce
A perfect sauce for chicken, turkey and fish.

2 cups chopped roasted red peppers (from water-packed jar, or freshly roasted without oil)
2 cloves garlic, chopped
1 tbsp chopped fresh ginger
1 tsp Dijon mustard

Combine all ingredients in a blender and process until smooth. Refrigerate until ready to use.

Serves 4 (serving size: 3 tablespoons)
POINTS value per serving: 1



8. Sundried Tomato Sauce
Excellent dip with fat-free cheese or as a topping for chicken, turkey, fish, and lean beef.

1 cup sundried tomatoes (not oil-packed)
1/2 cup reduced-sodium chicken or vegetable broth
2 cloves garlic, chopped
2 tbsp fresh basil leaves
2 tbsp balsamic vinegar
2 tsp olive oil

Combine all ingredients in a blender and process until smooth. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



9. Creamy Basil Pesto
Try this as a dip and sauce for chicken, fish, vegetables, and whole wheat pasta.

2 cups fresh basil leaves
1 cup nonfat sour cream
2 tbsp fat-free parmesan cheese
3 cloves garlic, chopped

Combine all ingredients in a blender and process until smooth. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



10. Mango Chutney
Perfect for pork tenderloin, chicken and turkey.

2 cups chopped fresh mango
1/4 cup diced red onion
2 teaspoons Splenda sweetener (2 packets)
1 tbsp white wine vinegar

Combine all ingredients in medium saucepan and set pan over medium-high heat. Bring to a simmer and cook 10 to 15 minutes, until mango breaks down and sauce thickens (sauce should reduce to about 1 cup).

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1

Here are some recipes I really like :)


Orange Angel Food Cake Dessert

1 package (16 ounces) angel food cake mix
1 package (0.3 ounce) sugar free orange jello
3/4 c. boiling water
1/2 c. cold water
1 and 1/2 c. cold fat free milk
1 package (1 ounce) sugar free instant vanilla pudding mix
1 tsp. orange extract
1 carton light cool whip (8 ounces)
1 small naval orange, halved and sliced

Prepare and bake cake according to package directions, using an ungreased 10 inch tube pan. Immediately invert tube pan; cool completely.
In a small bowl, dissolve jello in boiling water; stir in cold water and set aside. Cut cake into 2 inch slices; arrange cake slices in an ungreased 13 x 9 dish. With a meat fork, poke holes about 2 inches apart in the cake. Slowly pour jello over cake: refrigerate.
In a bowl, whisk milk and pudding mix for 2 minutes. Whisk in extract. Let stand for 2 minutes or until soft set. Fold in whipped topping. Spread over cake. Garnish with orange slices and almonds. Cover and refrigerate until serving. Makes 15 servings.

(This tastes kind of like an orange creamsicle cake)

Serving Size: 1/15 of the recipe
Calories: 184
------------------------------------------------------------


Garlic Herb Bread

1 1/2 cups water
4 tsp margarine or softened butter
2 cloves crushed garlic
4 cups bread flour
2 tblsp sugar
2 tsp salt
1/2 tsp dry rosemary leaves
1/4 tsp dried basil
1/4 tsp dry thyme
1 3/4 tsp yeast

1. measure and add liquid ingredients to bread pan.
2. measure and add dry ingredients except yeast to bread pan Use your finger to form a well in the flour where you will pour the yeast. Yeast must NEVER come in contact with a liquid when you are adding ingredients. Measure the yeast carefully, and pour into the well.
4. Snap the breadpan into the breadmaker and close lid.
Bake at basic settings.
If you wish, you may put dough on the rise / dough setting, and take out and form the dough into Challa (braided) bread, or buns etc. I don't punch down the bread and remove all the air when I do this, then let it raise to at least double and bake in regular oven.
YUMMMMM!!!!!!

This recipe was shared with me by my Mother. I swear it is the very best bread I have ever eaten!!
I am quite happy to eat just the bread (it is so moist you do not really need butter) and a salad for a meal.

This recipe makes 2 braided loaves of bread.
Calories:
257
Serving size:
1/8 of the recipe (or 1/4 of a loaf of bread, that's a pretty big serving)

--------------------------------------------------------


Red Potatoes and Onion in Foil

One 4 oz. red potato, washed and sliced thinly (keep skin on)
1/4 c. thinly sliced onion
1 tsp light margarine
Aluminum foil
Cooking spray



Spray one side of a piece of foil with the nonstick spray. In the center of the foil, place the potatoes and onions. Dot the top with margarine and sprinkle with salt and pepper.
Wrap up the foil around the potatoes so it makes a little packet (make sure the foil seam is up or the packet will leak!)
Place packet on a a cookie sheet and bake at 350 for about an hour or until potatoes are tender. You can also cook these on a BBQ.



Serving Size: This makes 1 serving
Calories: 140
--------------------------------------------------------------

Cheesy Mexican Crockpot Chicken

6 (5 oz) Boneless Chicken breast
1 Can Cream of Mushroom soup
1 Can Cheddar Cheese Soup
1 Can diced tomatoes with green chiles
8oz. Egg Noodles



Place chicken in crock pot. Mix soups with Rotel. Pour over chicken. Cook 8 hours on low or 4 hours on High. In the last 30 minutes add the noodles.


Serving Size: 1/6 of the recipe
Calories: 450
--------------------------------------------------------------------

Tomato Sandwiches with Olive Mayonnaise

2 beefsteak tomatoes, sliced thinly
1 clove garlic, minced
2 tblsp olive oil
1 tsp. red wine vinegar
1/2 c. fresh basil leaves, chopped
1/4 tsp. salt
black pepper to taste

7 black olives, chopped
6 Tblsp. light mayonnaise
6 large lettuce leaves
12 slices sourdough bread, toasted


Place sliced tomatoes in a shallow dish. Set aside.
In a small bowl, combine garlic, olive oil, red wine vinegar, basil, salt and pepper. Pour the mixture over the tomato slices and let marinate for at least 30 minutes.

In a small bowl, combine the olives and mayonnaise. Spread 6 slices of toast with the mayonnaise mixture, arrange tomato slices on top, then drizzle any remaining dressing from the bowl over the top. Top each with a lettuce leaf and cover with remaining bread.
Serving Size: 1 sandwich
Calories: 244

Sugar Free Fresh Strawberry Pie

1 1/2 cup water
2 Tbsp cornstarch

Cook in large saucepan until thickened.

Stir in one .3 oz box sugar free strawberry jello and 10 packages of Splenda or Equal. (You need to use a wisk for this.)

Add 3 cups sliced strawberries.

Place in a cooked pie shell.

Top with Cool Whip Free.

(Prior to topping)
121 calories, 5 grams fat, 17 grams carbs (mostly from pie shell)
makes 8 servings

I know the carbs are pretty high. I used frozen pie crusts and got the nutrition information off the package. In one slice of pie the crust has 90 calories, five grams of fat and 11 grams of carbs. So as you can see, if you omit the crust, the darn stuff is almost free and if you find a lower calorie/carb pie crust you can dramatically lower the calories and carbs.

This is from our old friend Syn!
 

Plate Licker Frozen Snickers Bars - 3 ww points

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : desert

-------- ------------ --------------------------------
2 c fat-free ice cream -- Chocolate, softened
1 c Cool Whip Lite®

1 package sugar-free vanilla pudding and pie filling
1/4 c reduced-fat peanut butter

Mix together (with electric mixer). Put into 8x8 pan. Put in
freezer for 2 hours. Cut into 8 bars

Side note: I'm thinking of lining the pan with foil or plastic wrap so the thing is easier to pop out of the pan and then wrapping the individual bars so they can be used later without tying up the pan.

Skillet Zucchini
 

UPDATE This recipe was submitted to (www) allrecipes.com and they accepted it! If you decide to make it - go there and post a review, ok??? :D One of my favorite recipes and it is Zucchini Season after all. It runs about 1 WW pt a cup I'd say. Leave out the water and bread crumbs if you want - it can be juicy enough with just the tomatoes. I just use a couple of tbsp of margarine.

¼ cup (or less) butter or margarine
6 medium zucchini
1 onion
2 tomatoes
4 slices pre-cooked bacon
salt and pepper to taste
¼ cup water
1 T soy sauce
2 T bread crumbs (approx. and if desired)
grated cheddar cheese (fat free)
parmesan cheese

Melt butter in large skillet over medium-high heat. Add sliced zucchini and onion, chunked tomatoes and bacon, salt, pepper and water. Cover and cook 10 minutes, stirring occasionally. Stir in soy sauce and bread crumbs. Top with cheddar cheese. Cover and cook 2 minutes more. Sprinkle servings with parmesan cheese.

Beat the heat with the slow cooker
 

These are copied directly from the Weight Watcher's website:

Your slow cooker doesn't deserve to be shut in the attic for the warmer months. Break it out early this year for delicious, easy late-summer meals.

Summer Squash Soup
Combine 3 medium yellow summer squash, thinly sliced; 2 medium baking potatoes, peeled and thinly sliced; 2 medium leeks, cleaned and thinly sliced (white part only); 1 teaspoon rubbed (dry) sage; 1 teaspoon dried thyme; salt; and ground pepper to taste in a slow cooker. Stir in 5 cups reduced-sodium vegetable broth. Cover and cook on high until tender, 4-6 hours. Puree in batches in a food processor or a large blender. Serve hot or cold. Makes 8 servings, 1 cup each.
POINTS® value per serving: 1

Summery Ratatouille
Combine 6 large tomatoes, chopped; 4 medium zucchini, thinly sliced; 2 large onions, thinly sliced; 2 bell peppers, seeded and chopped; 2 garlic cloves, minced; 1 large eggplant, chopped; 2 teaspoons dried basil; 2 teaspoons dried oregano; salt; and ground pepper to taste in a slow cooker. Cover and cook on high until tender, 4-5 hours. Makes 6 servings, 1 cup each.
POINTS® value per serving: 1

Fresh Fruit Compote
Combine 3 medium peaches, peeled, pitted, and chopped; 2 medium pears, peeled, cored, and chopped; 2 medium nectarines, peeled, pitted, and chopped; and 1 small pineapple, peeled, cored, and chopped in a slow cooker. Stir in 1/2 cup dried cranberries, 3 tablespoons sugar, 1 teaspoon ground cinnamon, 1/2 teaspoon ground nutmeg, and 1/2 teaspoon salt. Pour in 1 cup apple juice. Cover and cook on high until the fruit is soft, about 4 hours. Makes 8 servings, ¾ cup each.
POINTS® value per serving: 2

Vegetable Soup
Core and shred 1 small head of green cabbage and place it in the slow cooker. Add 3 celery ribs, thinly sliced; 1 green bell pepper, seeded and chopped; 1 red bell pepper, seeded and chopped; and 1 medium onion, chopped. Stir in one 28-ounce can diced tomatoes, 4 cups reduced-sodium vegetable broth, 1 bay leaf, 1 tablespoon dried parsley, 2 teaspoons dried thyme, 1/4 teaspoon garlic powder, salt, and ground pepper to taste. Cover and cook on low until the cabbage is tender, about 8 hours. Makes 6 servings, 1 1/2 cups each.
POINTS® value per serving: 1

Fresh Tomato Rice Soup
Chop 32 Roma tomatoes or 15 beefsteak tomatoes (about 4 pounds) and place them in a slow cooker. Stir in 2 cups reduced-sodium vegetable broth and 1/2 cup uncooked brown rice. Add 3 celery stalks, thinly sliced, and 1 medium onion, finely chopped. Stir in 2 tablespoons dried basil, 2 teaspoons sugar, 2 teaspoons dried thyme, 1/2 teaspoon ground cloves, salt, and ground pepper to taste. Cover and cook on low until the rice is tender, about 8 hours. Makes 6 servings, 1 1/2 cups each.
POINTS® value per serving: 2

Pineapple BBQ Flank Steak
Peel and shred 2 medium sweet potatoes and place them in the slow cooker. Lay a 1-pound flank steak, well trimmed, on top. In a large bowl, combine 1 small onion, finely chopped; one 8-ounce can crushed pineapple in juice; 1/2 cup reduced-sodium chicken broth; 1 teaspoon ground dry ginger; 1/4 cup reduced-sodium jarred barbecue sauce; 1 tablespoon honey; 2 teaspoons Dijon mustard; salt; and ground pepper to taste. Pour this mixture over the steak. Cover and cook on high until the steak is tender enough to shred, using two large forks, about 6-7 hours. Makes 4 servings, about 1 cup each.
POINTS® value per serving: 7

Baked Beans
Drain and rinse two 15-ounce cans pinto beans and place them in the slow cooker. Stir in one 14-ounce can diced tomatoes; 1 medium onion, finely chopped; 1/2 cup water; 2 tablespoons dark brown sugar; 1 tablespoon unsulphured molasses; 1 tablespoon dry mustard; 2 teaspoons liquid smoke; 1 teaspoon celery seed; 1 teaspoon salt; and 1/4 teaspoon garlic powder. Cover and cook on low until the flavors have melded, about 8 hours. Makes 6 servings, 3/4 cup each.
POINTS® value per serving: 3

Spiced Apple Iced Tea
Thinly slice two Granny Smith apples and place them on the bottom of your slow cooker along with 2 cinnamon sticks and 4 whole cloves. Add 6 Red Zinger or other herbal tea bags and 3 quarts water. Cover and cook on high for 3 hours. Strain and discard the solids. Chill tea and serve over ice. Makes 6 servings, 2 cups each.
POINTS® value per serving: 0

Artichokes
Trim the stems off 4 large globe artichokes. Slice one inch off the top of each artichoke, then trim 1/2 inch off the top of each outer leaf. Halve each artichoke through the stem, then scoop out and discard the fuzzy centers. Place the halves in a slow cooker; add enough hot water to cover the artichokes and 1 lemon, thinly sliced. Cover the cooker and cook on high until tender, about 5 hours. Serve hot or cold. Makes 8 servings, ½ artichoke each.
POINTS® value per serving: 0

Corn on the Cob
Place 8 ears husked corn in a slow-cooker, cover with warm water, and cook on high for 2 hours. Reduce the heat to low and allow the slow cooker to keep the corn warm until you're ready to eat. Makes 8 servings; one piece of corn per serving.
POINTS® value per serving: 1

One more for the crockpot.
 

Chicken Stroganoff

Makes 6 servings

Ingredients

1 pound frozen boneless skinless chicken breasts
1 can fat free cream of mushroom soup
16 oz. carton fat free sour cream
1 envelope dry onion soup mix

Put frozen chicken in bottom of crockpot. Mix soup, sour cream,
onion soup mix and pour over chicken. Cook on low for 7 hours.
Makes 6 servings. 4 WW points per serving.
(serve it over rice or noodles, but be sure to add those points)

Banana Cream Pie
POINTS® Value | 3
Servings | 8

Ingredients



1 Ready Crust 25% Less-Fat Graham Cracker Ready pie crust
4 oz Cool Whip Free Whipped Topping
1 large banana(s)
4 serving fat-free sugar-free instant banana pudding and pie filling mix
1 1/2 cup fat-free skim milk


Instructions


Mix dry pudding mixes with Skim Milk. Fold in one half 8 oz tub FF Cool Whip. Layer bottom of crust with banana. Pour pudding mixture over top, dollop each slice with FF Cool Whip.


Cheesy Crockpot Chicken

POINTS® Value | 6
Servings | 5

Ingredients


3 cup Campbell's (U.S.) Healthy Request Cream of Chicken Soup
1 1/2 cup Campbell's (U.S.) Cheddar Cheese Soup
1 tsp garlic powder
1 pound cooked boneless, skinless chicken breast


Instructions
Add soups and garlic poweder in crockpot and stir until well blended. Layer chicken breasts on top. Cover and cook on low for 6-8 hours.

You can add 1/2 c. cooked rice, but remember to add the points. I've also poured it over 2 slices of lo-cal toast.

Adding a few of my favorites
 

These are a few of my favorites:

---------------------
Chai Rasin Oatmeal

(1 serving)

3/4 cup of 1 minute oatmeal
1/4 cup of chai instant mix
1/4 cup raisins
2 teaspoons Splenda
1 1/2 cups of skim milk
Combine all ingredants and mix well. Cook in microwave for 2 minutes or bring milk to a boil on stove top and add dry ingredients and cook for one minute while mixing.

-----------------------


Tomato & Cucumber Salad (from dwlz.com)
Makes 1 serving

Ingredients:
2 large tomatoes, chopped
1 large cucumber, chopped
4 green onions, chopped
Juice of 1 lime
Garlic & salt (to taste)
Cayenne pepper (to taste)
Mix above together and refrigerate several hours to mix flavors. This recipe
has 0 points! Add 3/4 oz feta cheese (really good) and it's only 2 points!
POINTS: 0 (with 3/4 oz feta it's only 2 pts!)

----------------------


Hoisin Marinated Pork Chops (we had these at Christmas..yummy!)

1/4 C. low-sodium soy sauce
1/4 C. hoisin sauce
1/4 C. honey
1 tsp. crushed red pepper
2 garlic cloves, minced
8 (4-oz.) boneless center-cut loin pork chops (about 3/4 inch thick)
Cooking spray

Combine first 5 ingredients in a large zip-top plastic bag; add pork chops. Seal and marinate in refrigerator 8 hours or overnight. Prepare grill. Remove pork from bag; discard marinade. Place pork on grill rack coated with cooking spray; grill 3 minutes on each side or until done. Note: Store cooked pork in refrigerator for up to 2 days.

This can be cut down to serve 2,4, or 6; just change the number of chops but keep the marinade the same. You can also broil in the oven (which is what we did)

Yield: 8 servings
Serving size: 1 pork chop
Calories: 188
Fat: 6.2g
Fiber: 0g
----------------------------


Individual Tiramisu-Style Cups (Diabetic Cooking March/April 2004)
Makes 2 servings (1/2 cup serving)

4 whole ladyfingers, torn into bite-size pieces
6 tbsp. cold strong coffee or
1/3 cup water and 1/2 tsp instant coffee granules (mixed together until
dissolved)
2 packets Splenda
1/2 tsp. vanilla
1/2 cup fat-free whipped topping
1-1/2 tsp. cocoa powder
1 tbsp. sliced almonds

Place half of the ladyfinger pieces in each of two 6 oz pyrex dishes.
Set aside.

In a small bowl, combine coffee, Splenda and vanilla. Stir until Splenda dissolves. Spoon 3 tbsps of coffee mixture over each serving of ladyfinger pieces.

Place whipped topping in a small bowl. Fold in cocoa until blended.
Spoon topping over each dessert. Cover with plastic wrap and refrigerate
at least 2 hours.

Meanwhile, place a small skillet over medium high heat until hot. Add
almonds and toast 2 to 3 minutes or until golden, stirring constantly.
Remove from heat.

At time of serving, sprinkle almonds over each dessert.

Exchanges: 1-1/2 starch; 1 fat
Calories 148;Fat 5g;Carbs 22g;Protein 4g;Chol 80mg;Sodium 43mg;Fiber
1g
----------------------------


Kashi Good Friends Treats (kashi.com)
16 servings. I get 2 POINTS per serving

Ingredients

6 cups Kashi Good Friends cereal
1 7oz. jar Marshmallow cream
2 tbsp. peanut butter (I use reduced fat)
1 tsp. vanilla
1 tbsp. Hershey's choc. syrup (optional-but I used)
Instructions

Mix together marshmallow cream, vanilla, peanut butter and syrup. Melt in
microwave on High for 30 seconds. Stir and continue microwaving at 15 second intervals til it can be stirred smooth. Add cereal and stir until well-blended.

Press into 8x8 pan coated with cooking spray. (I put baggies sprayed with cooking spray over my hands;works great to press!) Refrigerate until cool. If desired, drizzle with the Hershey's syrup. Cut into 16 squares.
-----------------------


Honey-Lime Chicken (kraft.com)

Serves 4

1/2 cup Honey Mustard
2 Tbsp. lime juice
2 cloves garlic, minced
1 Tbsp. soy sauce
1 tsp. grated lime peel (optional)
4 small boneless skinless chicken breast halves (1 lb.)

Mix mustard, lime juice, garlic, soy sauce and lime peel until well blended. Reserve 1/2 cup of the mustard mixture for serving with cooked chicken.
Grill or broil chicken 15 minutes or until cooked through, turning and brushing occasionally with remaining mustard mixture. Serve with reserved 1/2 cup mustard mixture.
-----------------------


Macaroni and Cheese Salad

Serving: 8

1 16 oz package elbow macaroni, cooked and drained
1/2 cup fresh peas (I used shredded carrots; made it prettier and I HATE peas!)
1 cup reduced fat shredded Cheddar cheese
1 cup diced yellow bell pepper
2 teaspoons Dijon mustard
1 cup low fat mayonnaise

Combine ingredients together in a bowl and keep chilled until ready to serve.

Calories: 160
Total Fat: 2 g
Carbohydrates: 27 g
Protein: 8 g
-------------------


Pepperoni Pizza Salad (this hits the spot when I crave the real stuff)

Servings: 6 (1-1/4 cup)

1 16 oz package rotini
3/4 cup Ragu or Prego Garden Vegetable Pasta Sauce
1 Tbsp olive oil
1/2 tsp dried Italian seasoning
3/4 cup (4 oz) reduced fat mozzarella cheese, shredded
1/3 cup (1-3/4 oz) turkey pepperoni, halved
1 cup mushrooms, sliced (fresh or canned)
1 cup Green bell pepper, chopped
1/4 cup black olives, sliced
1 tomato, chopped

Directions
Cook rotini to desired doneness as directed on package, omitting
salt. Drain; rinse with cold water.
Meanwhile, combine pasta sauce, oil and Italian seasoning in a large
bowl; blend well. Add cooked rotini and remaining ingredients to
pasta sauce mixture; toss gently to coat. Refrigerate until serving
time.
--------------------


Raspberry Brulee Recipe

1 cup raspberries
2 cups nonfat milk
2 tablespoons nonfat powdered milk
3/4 cup egg substitute
1/3 cup sugar
1 teaspoon vanilla
4 teaspoons packed brown sugar

Preheat oven to 325 degrees. Gradually add powdered milk to liquid milk and mix until dissolved. Add egg substitute, sugar, and vanilla and mix well.
Place raspberries evenly in the bottom of six, 6-8 ounce custard cups or desert bowls. Pour mixture over raspberries. Place custard cups in a baking dish filled with 1 inch of water for 30-40 minutes or until custard is set. Sprinkle 1-teaspoon brown sugar over each cup. Broil with tops 4-6 inches from heat for 2-3 minutes or until brown sugar is melted. Serve immediately.
Makes 6 Servings

Nutrients per serving:
Calories: 152
Total fat: 4 grams
Saturated fat: 1 gram
Cholesterol: 3 mg
Sodium: 117 mg
Carbohydrate: 23 grams
Protein: 7 grams
Dietary fiber: 1 gram
--------------------


Zippy Cauliflower

Serves 6

3 cups cauliflower
1 tablespoon all-purpose flour
1/4 teaspoon salt
3/4 cup skim milk
2 tablespoons chopped green chiles
1/2 teaspoon light margarine
1/8 teaspoon cayenne pepper
1/8 teaspoon pepper
1/2 cup shredded lowfat cheddar cheese
1/4 cup fresh bread crumbs

Preheat oven to 350 deg F. Steam cauliflower just until tender; drain. Melt margarine in a medium size saucepan over medium heat. In a jar with a lid combine flour, red pepper, salt, pepper, and milk; shake until blended. Slowly add to margarine in saucepan, stirring constantly until smooth. Add cheese and continue stirring until smooth and slightly thickened. Stir in chiles. Arrange cauliflower in a 2 quart baking dish; pour sauce over cauliflower, then sprinkle with bread crumbs. Bake 10-15 minutes or until bubbling.

52 Calories;1g Fat;5g Protein;7g Carbs;1g Fiber;3mg Chol;191mg Sodium
--------------

Enjoy!

Quick and Easy Goulash
 

1 lb sirloin, sliced thin
1 onion, chopped
1 green pepper, chopped
1 16 oz. can diced tomatoes
1 8 oz. can tomato sauce
1 1/2 cups water
1 tsp. paprika
1/2 tsp. salt
1/4 tsp. pepper
1 tsp. sugar
1 Tbsp. parsley flakes, crushed
1 1/2 cups rotini pasta

Brown sirloin in skillet. Add onion and pepper and cook for a few minutes. Add all other ingredients except pasta, stir well and bring to a boil. Add pasta and cook, uncovered, until pasta is tender.

I'm afraid I don't know the nutrition info, but it makes 4 servings at 8 WW pts. each.

When I made this, I didn't have any green pepper and so I substituted it and the diced tomatos with a 10 oz. can of Rotel and a couple of ripe, fresh chopped tomatoes instead. Gave it a nice kick.

All Bran Banana (or apple) muffins
 

I just tried this one this morning, and it's good.

All Bran Banana Muffins

1 cup All-Bran cereal
3/4 cup whole-wheat flour
2 teaspoons baking powder
1/4 teaspoon bicarbonate of soda
1/4 cup 1% low-fat milk
1/2 cup sugar or Splenda (I found the muffins a tad too sweet so I will decrease the amount of sweetener with my next batch.)
1 egg
2 tablespoons water
1 cup mashed bananas (approx 2 bananas) (I plan to substitute diced apples with my next batch, and add some cinnamon.)


1. Preheat oven to 350 degree.
2. Combine dry ingredients and add egg, water, milk and banana.
3. Mix until well combined.
4. Spoon into muffin pan sprayed with Pam or lined with paper muffin thingees.
5. Bake in oven for 30-45 minutes or until cooked when tested.
6. Note- The time required for cooking may vary. You might want to check it at 30 minutes.

The original recipe said this makes 10 servings, but I made six muffins. This morning I ate one of the smaller muffins, about half the height of the larger one (I poured too much into one muffin tray and too little into another), and it was filling. I'll save the largest muffin for a day I'm particularly hungry.

Anyway, lots of good fiber in this one.

6 servings
Nutritional Info per serving: (For recipe using Sugar. Adjust accordingly if you substitute Splenda for sugar)
Calories: 194
Fat: 2 grams (2%)
Cholesterol: 32
Sodium: 199
Carbs: 45
Fiber: 6

Food Exchanges:
Starch/bread: 1
Other Carbo: 1
Fruit: 1/2

Note: Above nutritional info is for recipe using sugar and banana, as opposed to Splenda and apple.

Another thing to note is that I've found the whole muffin to be quite filling and have been eating a half muffin for breakfast, but as you can see from the above nutritional info, one sixth of this recipe is still pretty good.

Okay, ladies. Here are some of my most favorite Weight Watchers - Winning Points - recipes. It turned rather lengthy, but I just couldn't decide between some, so put quite a few on here. Enjoy.

Beef ‘N Noodles au Gratin
Makes 4 servings = 5 Points each

12 oz lean ground beef sirloin
1 large onion, chopped
2 garlic cloves, minced
1 1/2 cups canned crushed tomatoes
3 oz uncooked broad noodles, cooked according to package directions
1 teaspoon oregano leaves
¼ teaspoon each salt and pepper
½ cup shredded low-fat cheddar cheese

1. Preheat oven to 350° F.

2. In a 3-quart saucepan, cook beef, onion, and garlic over medium heat, stirring with a wooden spoon to break up meat, until cooked through, 8-10 minutes. Remove from heat.

3. Stir in tomatoes, noodles, oregano, salt, and pepper. Spoon into 11/2-quart casserole; sprinkle with cheese. Bake, cov­ered, until heated through and cheese is melted, 15-20 minutes.



WW Mexican Enchilada Casserole
Makes 6 Servings = 4 1/2 points per serving

1 medium onion, chopped
1 can diced green chili's
1 lb 93% lean ground beef
1 15 oz can of diced tomatoes with Mexican seasoning, UNDRAINED
1 tsp. chili powder
1/2 teaspoon of cumin
1 15 oz can of ranch beans (or chili beans or dark red beans), UNDRAINED 1/2 to 1 small can of tomato sauce
6 fat-free tortillas
2 cups reduced fax Mexican Cheese, grated
Salt and pepper to taste

Use a small amount of water to cook onion and green pepper, as well as optional squash, in non-stick skillet over medium heat, until translucent. Add ground beef and stir until cooked. Season with salt and pepper. When cooked, drain any liquid. Add remaining ingredient except for tortilla and cheese. Cook on low for 10 minutes, until piping hot. Sauce will be like a thin spaghetti sauce consistency.

Spray the inside of a 3.5 crockpot with Pam. Layer with 3/4 cup mixture (1 cup if using squash), tortilla and 1/2 cup cheese. Make 6 layers. Pour extra mixture over top. Cook for 4-5 hours.



6-Point Taco Pie
Makes 9 Servings = 6 Points per serving

1 lb. lean ground beef, drained
1 1/2 C whole kernel corn, drained
1 C pinto or chili beans, drained
1 can condensed tomato soup
1/4 cup water
1 packet taco seasoning mix (reserve 1 tsp for topping)
1 C Reduced-fat Bisquick mix
1 egg
1/2 C skim milk
1 C grated lowfat cheese

Instructions
Brown and drain ground beef. If desired, rinse beef under hot water to remove extra fat. Add beans, corn, soup, water, and all but one teaspoon of the taco seasoning. Pour into 9-inch square baking dish.

In a separate bowl, combine Bisquick, egg, milk, cheese, and 1 tsp taco seasoning until well blended.

Top meat/bean mixture with Bisquick topping mixture, spreading gently to ensure that entire casserole is covered with topping mix.

Bake 15-20 minutes at 375 degrees (400 if using metal pan) until topping is set and just lightly brown.



Speedy Shepherd’s Pie
Makes 4 Servings = 7 Points per serving

12 ounces extra-lean ground beef
1/2 cup chopped onion
1 cup each sliced baby carrots and frozen baby peas
1/2 cup low-sodium beef broth
2 cups prepared instant potato flakes (prepared according to package directions) Dash paprika

1. Preheat oven to 375° F.

2. In 10" nonstick skillet cook beef over medium heat, stirring with a wooden spoon to break up meat, 3-4 minutes, until no longer pink. Add onion; cook, stirring constantly, until onion is soft­ened, 2-3 minutes. Add carrots and peas; continue to cook and stir until vegetables are tender, about 5 minutes. Add broth; bring mixture to a boil. Reduce heat to low; let simmer until most of the liquid is absorbed, about 10 minutes.

3. Transfer mixture to 1'/2-quart casserole. Top mixture with pre‑pared potato flakes, spreading and fluffing with a fork; sprinkle with paprika. Bake until heated through, 15-20 minutes.



Broccoli Cauliflower Chicken Wraps
*1 Cup Mix = 1 Serving = 1 Point

1 "Bunch" Broccoli
1/2 - 3/4 Head of Cauliflower
8-10 oz Cooked Boneless Skinless Chicken Breast
1/3 – 2/3 c. FF shredded cheese
2 Taco Size Flour Tortillas (*Depending on what brand you buy, they will either be 1 or 2 points each.)
1 package dry Hidden Valley Ranch
(Prepare per package instructions, using light mayonnaise and skim milk *1 TBSP = 1 Serving =
1 Point)

***I made this recipe up myself, so directions aren't "cookbook" precise!***

Cut broccoli and cauliflower into bite size pieces and combine in large bowl. I then take my one cupmeasuring scoop and transfer mixture into another bowl counting my cups. I normally end up with about 7 – 8 cups, and that's how I decided how much chicken to add. Once you add chicken and shredded cheese, you can pretty much count on it being 2 – 3 cups more. Cut chicken into cubed bite size pieces and add to veggie mixture. I use Best Choice FF Cheese, which is 1 point per 1/3 cup, so then I will add 2/3 cup of shredded cheese. I then transfer the entire contents back into theoriginal bowl, measuring out cups with my one cup scoop. I usually end up with 11 cups of mixture, equaling 1 point per cup.

I put 1/2 cup of mixture into a low-fat taco size flour tortilla, 1-2 points per tortilla depending on what brand you buy, and then drizzle one tablespoon of ranch dressing over mixture, fold and eat.

Ending up with 1 point per cup mix, using flour tortillas that are 2 points each, and using 2 tablespoons of dressing, two complete wraps equals 7 points. If you can find the 1 point tortillas, you can have two wraps for 5 points.


Cheesy Crockpot Chicken
8 Servings = 4 ½ points per serving

2 pounds boneless, skinless chicken breasts
2 cans Healthy Request 98% FF cream of chicken soup
1 can condensed cheddar cheese soup
1/4 teaspoon garlic powder

Place chicken breasts in the crockpot. Mix the undiluted soups together with the garlic powder and pour over chicken. Cover and cook on low 6 to 8 hours, until chicken is tender. Serve over rice or noodles (don't forget to add these POINTS)



Crockpot Chicken and Rice
POINTS® value | 5
Servings | 4


Ingredients
1 pound uncooked boneless, skinless chicken breast(s)
10 3/4 oz Can Campbell's (U.S.) Healthy Request Condensed Chicken Noodle Soup
4 oz uncooked white rice
1 cup water


Instructions
Place all ingredients in crockpot; cook on low for 5-6 hours. Add salt and pepper to taste. This is really good, especially in the winter!!


Savory Chicken Chili
Makes 8 servings = 5 Points per serving

45 oz can of Great Northern beans
12 oz. of boneless chicken breast
1 red onion (chopped)
2 sweet red peppers (chopped)
4 oz can of green chills
3 med. garlic cloves
3 1/2 cup fat free chicken broth 2 tsp ground cumin
1 tsp salt
1 tsp dried oregeno

Drain the beans. Cook and chop the chicken. Combine in crock pot. Mix thoroughly. Cooks 8 -10 hrs. in crock pot on low heat. I usually prepare everything the night before and then just toss in the crockpot before I go to work the next morning.



Creamy Vegetable Soup
Makes 4 servings (1 1/2 cup servings) = 4 points per serving

16 oz Bird's Eye Broccoli, Corn and Peppers (Frozen) 3 c. O'Brien Potatoes
with peppers
1 - 14 1/2 oz FF Chicken Broth
8 oz Velveeta Lite
1 c. Evaporated Skim Milk
Pepper to taste

Combine first three ingredients and bring to a boil. Reduce to simmer until tender. Add cheese, milk and pepper.


Easy Cheesy Salad
1 Cup = 1 Point

3 c. chopped fresh broccoli
3 c. chopped fresh cauliflower
½ c. chopped red onion
3 T. bacon bits
4 c. FF shredded cheddar cheese
½ c. FF mayonnaise
¼ c. sugar substitute
¼ c. apple cider vinegar

Combine broccoli, cauliflower, red onion, bacon bits and cheese in bowl and set aside. In a separate small bowl mix mayonnaise, sugar substitute and vinegar. Beat until smooth. Pour over veggie/cheese mixture. Mix well. Chill for at least 2 hours.



Breakfast Casserole
Makes 4 servings - 6 Points per serving

2 oz cooked lean ham
1 cup low-fat shredded cheddar cheese 4 large egg(s)
2 cup fat-free skim milk
2 slice bread

Instructions
Preheat oven to 350. Spray 8 x 8 baking pan with Pam. Arrange bread cubes in single layer in baking pan. Sprinkle evenly with ham, then all but two tablespoons of the cheese. In mixing bowl, beat eggs. Add milk, salt and pepper. Mix well. Pour egg mixture over ingredients in pan. Sprinkle with remaining cheese. Bake until top is browned and knife comes out clean, about 1 hour.


Herbed Ham-and-Potato Frittata
Makes 4 Servings - 4 Points per serving

1 serving olive oil cooking spray (5 one-second sprays per serving)
3 medium potatoes, peeled and diced
1/2 cup extra-lean ham, approximately 11% fat, diced
1 1/2 cup fat-free egg substitute 1 Tbsp parsley, fresh, chopped
1 Tbsp rosemary, fresh, chopped 1 Tbsp fresh oregano, chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Instructions
1. Preheat broiler.

2. Coat a 10-inch, nonstick, ovenproof skillet with olive oil cooking spray. Add potatoes and cook over medium heat, stirring occasionally, until golden brown and tender, about 10 minutes. Note: Add water by the tablespoon to prevent sticking, if necessary.

3. Add ham, egg substitute, herbs, salt and pepper, and cook until almost firm, about 10 minutes. Transfer skillet to broiler and broil until browned on top, about 3 to 5 minutes. Cut into 4 wedges and serve.


Enjoy ladies!

Mandarin Orange Cake
 

Mandarin Orange Cake

1 Yellow Cake Mix
1 Can of Mandarin Oranges (not drained)
1/2 Cup Applesauce
4 Egg Whites

Mix together and bake in a 9 x 13 pan sprayed with PAM for 30 minutes

1 - 8 oz Carton of FF Cool Whip
1 - Can Crushed Pineapple (? I think it was about 20 oz, definitely larger than the normal size)
1 - Pig. FF Instant Vanilla Pudding

Mix together and pour on cooled cake.

Extremely easy! I used the "normal" size can or oranges - I think it was 12 or 14 oz.

This is Weight Watcher's recipe. It makes 24 servings that are 2 points each

banana bread
 

Diabetic banana bread

1 1/3 cup of all purpose flour
1/2 cup of splenda
1 tsp. of baking powder
1/2 tsp. of baking soda
pinch of salt
1 1/4 cups of mashed banana
1 Tbsp. canola oil
1/3 cup reduced fat buttermilk
2 tsp. vanilla extract
1/4 cup of chopped walnuts (I use pecans)

Preheat oven to 350 degrees. Spray a 9x5 loaf pan with nonstick cooking spray, set aside. Mash bananas, add oil buttermilk and vanilla to the bananas, set aside. Blend dry ingrediants together, then add banana mixture and stir until just mixed. Pour batter into pan and bake 45-55 minutes or until the center is set.

8 servings
1 fat, 1 starch, 3/4 fruit
WW winning points 3

This comes out rather flat baked in the loaf pan, but you can make muffins out of it.

Chicken Chili

This is a lot like DoxieMom's chicken chili. It's our favorite. I use my small crockpot for this, not my great big one. I'd say it's 2 quart?

2 cans navy beans
1 cup FF chicken broth
1/4 cup diced onion
1 yellow bell pepper
1/2 can green chilis
2 tsp cumin
1/2 tsp salt
1/2 tsp minced garlic
1 Tbsp oregano
3 boneless/skinless chicken breasts (can be frozen)
1 can of corn

Mix beans (undrained), broth, onion, peppers, garlic and spices in crockpot. Add breasts. Cook all day on low. Remove and shred chicken and return to pot with 1 can corn - drained. Heat corn through. I love this with tortilla chips or fritos.

Sugar Free Pecan Pie
 

I made this for Thanksgiving and it was a hit with everyone. Even said its better than the original because it is not so overwhelmingly sweet.

Makes: 8 servings
Prep Time: 15 minutes
Cook Time: 50 minutes
Ready In: 1 hour, 5 minutes
Diabetic or have had gastric bypass surgery and can't have sugar? Here is a delicious pecan pie you can enjoy....and the best part is it doesn't taste sugar free!

Ingredients
1 cup sugar free honey
3 eggs
1 cup Splenda
2 tbsp butter
1 tsp vanilla
1 1/4 cup pecans
1 -9 inch deep dish pie shell


Directions
Preheat oven to 350 degrees. In a large bowl combine the honey, eggs, Splenda, butter and vanilla until well blended. Stir in pecans and pour into deep dish pie shell. Bake for 50-55 minutes or until knife inserted in center comes out clean. Let cool; Top with a dabble of Cool Whip Lite if desired and enjoy!