Recipes
 

Please add your recipes!

Endless Variety Quiche - by MILLIEB
 

Someone asked me about this – I make different ones all the time, but this is the basic formula:

1 cup eggbeaters (4 pts.)
1 cup 1% or fat free cottage cheese (3 pts.)
cheese – any kind – various cheese have different amounts for different points – I use 4 pts. Worth of whatever kind of cheese
Optional – meat substitute – I’ve used sausage, bacon, turkey, gardenburgers, etc. – 3 pts.worth
Cooked vegetables cut into bite size pieces – about 3 cups worth or a 12 oz. Package of chopped spinach, broccoli, cauliflower, etc. Drain whatever you’re using well – I press the water out of the spinach or broccoli
Seasonings – again, experiment, nutmeg is good with spinach, you can add chili powder, etc.

Mix it all in a bowl and pour it into a cooking spray sprayed 9 inch pie pan or an 8 inch square pan. Bake at 375 for about 45 minutes to 1 hour or until the center is pretty firm and puffy. (It will un-puff when it cools down) This whole thing is 14 points if you use the meat option, 11 if you don’t, and makes 4 good size servings. Here’s some of the options I’ve tried:

Spinach with bacon, feta cheese
Mushrooms with cheddar
Sun dried tomatoes (soaked and chopped first), mushroom and zucchini with pepper jack
Shredded zucchini, Greek style garden burger, and more feta
Blue cheese with broccoli

There are just a ton of variations, it’s a great way to use up bits and pieces of leftovers. It's great hot or cold or for a picnic. I usually make one on Sundays for breakfast four days a week - it's still good on Friday, just wrap it well and refrigerate after it cools down.

Spinach Casserole
 

Spinach Casserole
I have not yet cooked this or checked the the points.



Spinach Casserole Makes 4 servings at 4 pts each.
1/2 c egg substitute
6 T flour
10 oz chopped spinach, frozen, thawed
1 1/2 c. (12 oz) low-fat cottage cheese
1 1/2 c reduced fat cheddar cheese. shredded
1/2 t salt
Preheat oven to 350.
Mix all ingredients well. Pour into 8 in square pan sprayed w/ Pam. Bake one hour.

Creamy Mango Spread - WW Website
 

Creamy Mango Spread
This was on the Weight Watcher's web site over the weekend - I am going to try it on some buckwheat pancakes this weekend (or maybe some more home-made bagels). Also, there's a 2 point recipe for a Red, White and Blueberry Crisp on there today - I could only copy on recipe at a time. Their web site has a daily recipe that they keep on line for 5 days - some very innovative stuff - I made a recipe for Apricot Muffins this weekend that used fat free 1/2 and 1/2 and ginger preserves - 2 things I hadn't tried before. Very yummy!

recipe: sauces
creamy mango spread

Prep Time | 10 min.
Cook Time | 20 min.
Level of Difficulty | Easy
sauces | Rich, buttery mangoes purée beautifully into a lovely spread for toast, pancakes or English muffins. Your breakfasts will never be the same!


Ingredients

1 medium mango(es), very ripe, peeled and diced (about 1 1/2 cups)
1/2 cup(s) water
1/2 cup(s) fat-free ricotta cheese
2 tsp sugar
1/8 tsp ground cinnamon

Instructions

Place mango and water in a small saucepan and simmer, stirring often, until mango is very thick and has reduced to 1/2 cup, about 20 minutes.

In a food processor, purée mango, ricotta cheese, sugar and cinnamon until smooth. Yields 2 tablespoons per serving.

POINTS
Serves | 8
POINTS per serving | 1

Greek Casserole
 

I don't know who submitted this recipe originally, bt thank you!

Greek Casserole
Doesn't this sound interesting?! I'll bet you could use the meat substitute for a vegetarian dish.

According to my calculatins, the entire recipe = 20 points w/ low fat cream cheese or 14 points w/ non-fat cream cheese.

Greek Casserole
1# extra lean ground beef (12 points)
1/2 onion, chopped
1 pkg frozen spinach
8 oz low fat (8 points) or fat free cream cheese (2 points)
Salt & Pepper to taste
1 t. nutmeg
Brown hamburger and onion. Cook spinach and drain. Stir hamburger spinach cream cheese and nutmeg together. Simmer until bubbly.
The nutmeg gives this an unusual taste!

I like to cook and rinse my ground beef, so I would cook my onions separately.

Baked Eggs in Zucchini - by TobeyToe
 

Baked Eggs in Zucchini

This sounded good to me.

Baked Eggs in Zucchini
5 points per serving makes 2 servings

2 cups zucchini (about 1 medium)
1/2 cup chopped onion
4 eggs (if you are not eating whole eggs, liquid egg should work fine here - you just won't have the runny yolks to sop up with your toast - unbuttered diet bread of course!) (8 points)
salt and pepper
1/4 cup shredded lite cheddar (optional) (2 points)

Grate zucchini coarsely (do not peel). In a large bowl, toss with 1 tsp of salt and let rest for about 5 minutes. Take out zucchini by handfuls, squeezing gently to remove all excess water, and pile it on paper towels to drain. Zucchini prepared this way does not become soft or stewy when it is cooked. Meanwhile take the eggs from the fridge so they reach room temperature.

Spray a non-stick skillet with cooking spray and cook chopped onion. After a few minutes add the zucchini and some fresh-ground pepper. Saute over med-high heat for about 8 minutes, stirring almost constantly.

Spray individual casseroles with non-stick spray. Divide the zucchini between them and make a shallow hollow in the centre of each one.

About 15 - 20 minutes before you want to serve, break 2 eggs carefully into each little casserole of zucchini (or pour in your liquid eqq replacement). Sprinkle eggs with salt and pepper to taste. Bake then for about 15 minutes (350 degrees). The whites should be completely set and the yolks still a little soft inside.

Sprinkle with grated cheese (if using) when you take them out of the oven and serve immediately.

Cream Cheesy Eggs
 

Cream Cheesy Eggs
Here's my favorite breakfast. It really sticks with me:

Cream Cheesy Eggs
2 hardboiled eggs (4 points)
2 T non or low fat cream cheese (1 point)
Boil eggs, and while still warm, mash together with cream cheese, spread it on 2 slices or Orrowwheat lite toast (1 point).
Total of 6 points.

When I want to save points I microwave 1/2 c. Egg beaters (2 points) in a small bowl (spray with Pam first - I like the buttery flavored). When cooked, mash egg beaters up and mash the low fat cream cheese in with it. The texture and taste is just slightly different. (Using these variations makes it 4 points, rather than 6)

Carmelized Onions & Carmelized Onion Lasagna
 

Onion Lasagna
Carmelized Onion Lasagna with Gorgonzola Sauce (Cooking Light Magazine – April 2001)

Here’s the recipe. I actually liked it better reheated the next day so the flavors could mix. It also froze quite well – I made it 3 weeks ago and ate the last of it last week. If you don’t like gorgonzola, you could use another cheese – feta or more parmesan would be good. This is one of those recipes that’s composed of great parts. Carmelized onions are great on sandwiches and my husband likes them with grilled or roasted meats. They also form the basis of French Onion Soup – in the winter, I’ll take a mixture of different kinds of onions (about 4 or 5 pounds), carmelized them in a big stock pot, add a can of beer, about 6 cups of broth (I use vegetable), and a big tablespoon of Dijon mustard and heat until simmering. Pretty much a zero point soup! The cheese sauce is a good basic white sauce lowered considerably in fat by the use of evaporated fat-free milk instead of cream – you can use any kind of cheese or leave it out. Stir in a couple of packages of defrosted chopped broccoli or spinach, put it in a baking dish, sprinkle with cheese, and broil under the broiler until golden, and you’ve got wonderful au gratin veggies. AND – if you slice the strips of zucchini into thin ribbons, then saute, it makes a great “zucchini pasta” side dish.

3 tablespoons butter, divided
8 cups thinly sliced onion (about 2 pounds)
½ teaspoon dried thyme
¼ teaspoon salt
¼ teaspoon black pepper
½ cup dry white wine
1-1/2 pounds zucchini, cut lengthwise into ¼-inch thick slices
2 tablespoons all-purpose flour
2 (12-ounce) cans evaporated fat-free milk
1-1/4 cups (5 ounces) crumbled gorgonzola or other blue cheese
1/8 teaspoon ground nutmeg
Cooking spray
12 cooked lasagna noodles
¼ cup (1 ounce) grated fresh Parmesan cheese

Preheat oven to 375 degrees.
Melt 2 teaspoons butter in a large nonstick skillet over medium heat. Add onion, thyme, salt and pepper, cook 20 minutes, stirring occasionally. Add the wine, cook 2 minutes or until wine evaporates. Spoon into a bowl; cool.
Melt 1 teaspoon butter in pan over medium-high heat. Add half of the zucchini, cook 2 minutes or until crisp-tender. Remove from pan. Add remaining zucchini, cook 2 minutes or until crisp-tender. Set aside.
Melt 2 tablespoons butter in a medium saucepan over medium heat. Add flour, cook 1 minute, stirring constantly with a whisk. Gradually add milk, stirring with a whisk. Cook 5 minutes or until thick, stirring constantly. Remove from hat. Add gorgonzola and nutmeg; stir until cheese melts.
Spread ½ cup cheese sauce in the bottom of a 13 x 9 inch baking dish coated with cooking spray. Arrange 4 noodles slightly overlapping over cheese sauce, top with half of onion mixture, half of zucchini and 1 cup cheese sauce. Repeat layers, ending with noodles. Spread the remaining cheese sauce over noodles. Sprinkle with parmesan. Cover and bake at 375 degrees for 30 minutes. Uncover and bake an additional 15 minutes. Let stand 5 minutes. Yield: 8 servings, 8 points each.

Gaspacho
 

This was pretty good, but "needs something". Anyone got any suggestions? Maybe some lime juice?

Gaspacho 4 servings 1 point each

1 28 oz can undrained tomatoes
2 c vegetable juice cocktail
2 ½ T red wine vinegar
1 T Olive Oil (3 points)
½ tsp hot sauce (or more)

1 ¾ c large cucumber, finely diced
1 c yellow or green bell pepper, finely diced
1/3 c cilantro, minced
¼ c green onion,minced (I used regular onion because I had it)
(I added some finely chopped celery)

1 or 2 cloves garlic, minced

Combine in a pitcher.

Garnish – lemon wedge, cilantro.
Cover and refrigerate 3 hours – 3 days
120 calories, 4 gram fat

My favorite way to make gazpacho requires a blender.

You put the tomatoes (I use a big can of peeled tomatoes, keep it in the fridge so your gazpacho is cold right away), a little tomato juice or the juice from the can of tomatoes, a half a cuke (scoop out the seeds), a quarter of a red onion, about half a green pepper, a pimento, and I think that's it. Whiz it up. Now stir in red wine vinegar, minced garlic, and a little olive oil. Top with croutons (if you like), chopped onion, cuke, and peppers. If yours is too bland, try adding more garlic and wine vinegar. That gives it more "bite." I think my nice, thick version is better than the thin versions I've tried in restaurants and so on. Of course, the only points are from the oil and croutons. There wouldn't be enough onion to count.

Chop Suey - Zero Points
 

At our last WW meeting, we were told that this is an old WW recipe. This is my kind of recipe - open a package of this, add a can of that and viola'. I made it tonight and all agreed it was a definite keeper.

Chop Suey serves 4 or ? zero points in the whole recipe
1 tsp mustard
Approx. 1/4 inch of soy sauce in bottom of pan (I used Lite Soy sauce)
1 pkg chop suey vegetables
1 can french cut green beans, drained

Mix mustard and soy sauce in pan.
There is no need to add more liquids, the chop suey has enough on its own.
Add chop suey vegetables, cook til they barely begin to get soft (or as crunchy as you like)
Add drained 15 oz. (approx) green beans

Mushroom Frittata
 

Mushroom Frittata 4 servings 4 points per serving

4 large eggs, beaten
1 c. fat-free egg substitute
½ t. salt
¼ t. freshly ground pepper
¼ t. dried oregano
1 t. olive oil
1 onion, chopped
1 c. sliced mushrooms
Whisk together the eggs, egg substitute, salt, pepper,
and oregano in a bowl. Heat the oil in a nonstick
skillet, then add the onion and mushrooms.
Sauté until the onions are golden and the mushrooms
are browned. Pour the eggs over the vegetables and stir
quickly just until combined. Reduce heat to low,
cover, and cook until the eggs are set, 10-13 minutes.
Loosen the edge of the frittata with a turner or knife.
Invert onto a plate and serve.

Here's a couple more:

Lime-Poppy Seed Vinagrette (Cooking Light recipe)

1/3 cup sugar
3 tablespoons water
3 tablespoons fresh lime juice
1 teaspoon salt
1 teaspoon dry mustard
2 tablespoons vegetable oil
1 tablespoon poppy seeds

Place first 5 ingredients in a blender, and process until blended. Add oil and poppy seeds and process until blended. Serving size: 2 tablespoons (2 points), makes 6 servings



Stuffed Grilled Portabellos -
I made these up this weekend and served them over whole wheat pasta as a main dish, but they'd be good along side bar-b-qued meat or as an appetizer.

4 large portabello mushrooms, gills removed (I scrap them out with a spoon)
1 can (14 oz.) roasted tomatoes with garlic, drained
1 tablespoon capers
4 oz. crumbled feta cheese (I used the tomato basil flavored kind)

Mix capers into tomatoes. Heat grill on medium heat and place mushrooms, gill side down, on grill (I used a grill pan, but they didn't stick, so I don't think you really need one). Grill for approximately 5 minutes. Turn mushrooms over and even distribute tomatoes and capers in cavity, sprinkle with feta cheese. Grill mushrooms about 5 minutes more or until cheese has softened. Makes 4 servings at 2 points each. You could leave the capers out if you don't like them or some chopped kalamata olives would make a good addition. These are very light - I'm going to experiment with some other versions this weekend (I thought about a sauted spinach version).

Here’s 2 more from Cooking Light –

Blackeyed Pea Salad with Sour Cream Dressing

½ cup fat free sour cream
1/3 cup white wine vinegar
2 tablespoons sugar
½ teaspoon salt
¼ teaspoon black pepper
1 cup thinly sliced Vidalia or other sweet onion
1 cup thinly sliced cucumber
1 cup julienne-cut red bell pepper
1 (15.8 oz.) can black-eyed peas, rinsed and drained

Combine first 5 ingredients in a medium bowl, stir with a whisk. Add remaining ingredients, tossing to coat. Cover and chill 3 hours. Yield: 4 servings (serving size: 1 cup, 2 points)


Chipotle-Maple Sweet Potatoes

1 pound coarsely chopped peeled sweet potato
2 tablespoons maple syrup
1 tablespoons fat free milk
1 tablespoon butter
1-1/2 teaspoons adobo sauce
¼ teaspoon salt
1/8 teaspoon black pepper
½ drained canned chipotle chile in adobo sauce, minced

Place potato in a saucepan, cover with water; bring to a boil. Reduce heat, and simmer 15 minutes or until tender, drain. Return potatoes to pan. Add remaining ingredients, beat with a mixer at medium speed until smooth. Yield: 4 servings (serving size: ½ cup, 3 points). I put the potatoes through a ricer and just mixed in the other ingredients. You can use more adobo sauce or chile if you want them more spicy – I keep leftover chipotle chiles in adobo sauce in a baggie in the freezer – when I need them, I just chip off a section. The combination of spicy and sweet tastes here is really good -

Baked Oatmeal
 

I followed the recipe as written, using the Brown Sugar Twin. Next time I would try Spenda. I'm going to try the Pumpkin too. I'll make this again! I doubled the recipe and I cooked mine the full 45 minutes.

I thought it was great with the SF syrup, but ate it another day cold while on the run to the doctor appointment.

I was amazed at how filling and satisfying this was, since hot oatmeal cereal does not stick with me.

Baked Oatmeal Servings: 4 Estimated Points per serving: 3
2 cups quick oats
1 1/2 tsp baking powder
1/2 tsp salt
1 cup skim/ff milk
1/2 cup Egg Beaters
1/2 cup Unsweetened apple sauce
4 Tbsp Brown Sugar Twin
1 tsp vanilla
1 tsp cinnamon
Instructions
Preheat oven to 325. Combine dry ingredients and add wet ingredients. Mix it all up. Pour into a square glass baking dish that has been well sprayed on sides and bottom with Pam. Bake for about 45 Min. Let cool, cut into servings and store in the refrigerator or freezer.
Special Notes
This is the recipe as I found it. I used 6 packets of equal instead of the Brown Sugar Twin. I found that 45 Min was WAY to long to cook it and that it was done to my liking after 25 min (guess it depends on the oven). I take the individual serving cut it in half and put ICBINB spray and some SF maple syrup on it. It is very filling. I might try using splenda and more cinnamon, maybe substitute the apple sauce with canned pumpkin, and use Old Fashioned Oats instead of quick oats.

I made this recipe using Splenda and added a 1/4 cup of raisins. It's very tasty and filling cold. It would be a terrific pack-along for those mornings when you're in a hurry to get out the door.

Variation on MILLIEB Grilled Portobello
 

MillieB,
Wanted you to know I tried the grilled portobello mushroom with a few revisions and thoroghly enjoyed it. Here's what I did to make it a lunch. I was going to serve with a pizza bocca burger on the side and then I got the bright idea to PUT IT ON THE TOP. Ended up being a great crust free pizza with "meat", muchrooms, tomato, and feta. BTW: I grilled it in my George Foreman (I used the tongs to prop the top open enough to melt the cheese without touching for last few minutes and it worked great.) The other change I made was that I substituted spaghetti sauce for the tomatoes since I was out. It added a point for the sauce, but it was still great. Thanks for the recipe. It's a keeper.

I'm glad I found this thread. I needed a change of direction and since my husband tries to follow the Zone, it'll make our meal planning easier.
Paige

Sicilian Tuna Wraps
 

I got this out of the big WW cookbook and it is very different, with an odd mixture of flavors that turns out to be very tasty and satisfying.

Soak 1 tbsp raisins in hot water for 10 min.

Chop fine:
3 stalks celery
1 red or green pepper
1 clove garlic

Saute the above in 1 tsp olive oil until softened

Add:
The softened raisins (trust me this is good)
1 tbsp red wine or balsamic vinegar
1 tbsp capers (rinsed and drained)
1/2 tsp chili pepper flakes
20 small stuffed green olives halved
Cook & stir 1 or 2 minutes until liquid evaporates
Add 6 oz drained water pack solid tuna and heat through.

Soften 4 tortillas and add 1/4 of the mixture to each one and wrap up like a burrito. You can eat it like that or, what I do is brown them in a non-stick pan until crispy. I use a heavy pot to hold the wraps flat and so they don't open up as they brown.
You'd be surprised how tasty this is.

Depending on whether you can get non-fat tortillas, these are about 2 points each. I make up the whole batch and keep in fridge. I use half for lunch one day and half the next day.

CHICK PEA, FETA and TOMATO SALAD

1/2 cup canned chick peas (also called garbanzo beans)
1/2 cup diced zucchini or cucumber
1/4 cup diced celery
2 Tablespoons diced onion
2 Tablespoons sliced olives
Dash Pepper
1/8 teaspoon mint (optional)
1-1/2 Tablespoons Balsamic vinegar
1/4 cup low fat Feta cheese
1 diced tomato
1 cup Romaine lettuce leaves

In a small bowl, mix together chick peas, zucchini, celery, onion, olives, pepper, mint and vinegar. Add feta cheese and tomato and stir gently to combine.

Put romaine leaves on plate and top with salad.

4 POINTS

:dizzy:

One of my favorites
 

I am so new to this that I don't know if this is very low carb or not, but I really like it and it doesn't stop me from losing weight.

Let's call it Fruit - Fiber - Yogurt

I mix together one cup of LF Lite vanilla yogurt, 3 Tbs. of Grape Nuts cereal, and one cut up apple. I sometimes use another fruit rather than an apple.

This makes a generous bowl to eat and because of the fiber, it stays with me awhile. Of course you could use plain yogurt and sweeten it with Splenda, etc.

Just pulling up!

Pulling to the top!

Scallops & Pasta with fresh tomato sauce
 

This is a combination of recipes I've tried lately. I've enjoyed this combo for three nights running. It makes a medium serving bowl full and is very satisfying. It works out to about 8 points with scallops. Makes 1 serving.
In a non-stick pan heat 1 tsp olive oil
Stir-fry
2 tbsp chopped onion
1/2 red pepper (slices)
1/2 green pepper (or any combo of peppers you like)
1 small zucchini (chopped)
1 minced clove garlic
8 oz frozen or fresh scallops (or any seafood or chicken)
Cook until veggies are tender-crisp and seafood just done.
Whatever spices you like.

Meanwhile cook your favorite pasta to make 1 cup cooked. I used linguini.

In large bowl place
1 small diced fresh tomato
salt & pepper to taste
dash of basil and oregano
1 tbsp grated parmesan cheese

Mix all together in bowl and enjoy.

Pulling Up...Could a moderator please make this sticky?

Everyone tried the new Boca Italian Sausages? I made a low-point low-carb meal last night using them. I heated a package of frozen bell pepper medley with about a quarter cup of low-point jarred spaghetti sauce (I used 5 Brothers Tomato and Basil), some dried red pepper flakes, garlic, and salt. I separately cooked the sausages and cut into chunks. I put about 1.5 sausages into the pepper/sauce blend and had a big, filling, meal for about 4 points and almost no carbs. The family had frozen pizza with Boca sausage added to the top.

Crustless Crab Quiche
 

Crustless Crab Quiche w/ eggs - 19 points total
w/ egg substitute - 15 points total

1 can (6oz) crabmeat, drained (3 points)
4 oz FF cheddar (or swiss) cheese, shredded (4 points)
1/2 c. chopped scallions
4 eggs (8 points) or 1 cup Egg Beaters (4 points)
1 c. evaporated non-fat milk (4 points)
1/2 tsp salt
1/2 tsp dry mustard
1/4 tsp pepper
dash paprika
nonstick cooking spray

Preheat oven to 400

Spray 8-inch glass pie pan with nonstick cooking spray; set aside.

In a medium bowl combine crabmeat, cheese, and scallions. Using back of spoon press over bottom and up side of sprayed pie plate.
Using a wire whisk, in a medium bowl beat together eggs, milk, salt, mustard, and pepper; pour over crabmeat mixture.

Sprinkle with paprika and bake until set--about 30 minutes. Let stand five minutes before serving.

You can substitute shrimp for the crabmeat if you like!

ZUCCHINI Cabbage Lasagna
 

ZUCCHINI Cabbage Lasagna 12 servings 2 points
Sauce
16 oz tomato sauce
1 lb zucchini - chopped into 1/4 inch pieces
1 med onion - sliced
1 1/2 t garlic powder - or more, to taste
1 t oregano - or more, to taste
1 dash pepper
1/2 t crushed red pepper - optional
Layers
1 sml cabbage head - thinly sliced
2 c cottage cheese, lowfat - small curd
2 egg whites - beat into the cheese
4 oz mozzarella cheese, part skim milk
Saute zucchini with onions until they are tender. Add rest of the ingredients for sauce and simmer 15 minutes. Put small amount of meat sauce in 9x12 baking pan. Put a layer of cabbage
on top, more sauce, part of cottage cheese. Keep layering until you have a pan almost full. Put mizzerella cheese on top. Cover loosely with foil so that foil doesn't touch the top. Bake for
1 hour to 1 hour and 15 minutes, remove foil and bake another 15 to 20 minutes to brown cheese a little. Makes 12 servings.
(This is the same recipe as above with some adaptions made.)
Nutritional information: 81 calories, 2 gr fat, 9 gr protein, 7 gr carbohydrates, 7 mg cholesterol, 439 mg sodium, 1 gr fiber

Cabbage Lasagna
 

Cabbage Lasagna 6 points 12 servings
Sauce
16 oz tomato sauce
1 lb lean ground beef
1 med onion - sliced
1 1/2 t garlic powder - or more, to taste
1 t oregano - or more, to taste
1 dash pepper
1/2 t crushed red pepper - optional
Layers
1 sml cabbage head - thinly sliced
1 1/2 c cottage cheese, lowfat - small curd
1 lg egg - beat into cheese
1 lb mozzarella cheese, part skim milk
Brown ground beef with onions. Add rest of the ingredients for
sauce and simmer 15 minutes. Put small amount of meat sauce in
9x12 baking pan. Put a layer of cabbage on top, more sauce, part
of cottage cheese and part of mozzarella cheese. Keep layering
until you have a pan full, ending up with cheese. Cover loosely
with foil so that foil doesn't touch the top. Bake for 1 hour to
1 hour and 15 minutes, remove foil and bake another 15 to 20
minutes to brown cheese a little. Makes 12 servings.

Notes from the original poster: (I recently had a version of this but we used "no sugar added" sauce, so the carbs would have been even less than this. When calculating the carbs, this wasn't an option for me. And FYI I do calculate the nutritional informaton for any recipe that comes to be that has no nutritinal information. This is what I consider an important part of the service I bring to you. Also this didn't have a strong cabbage flavor, it tasted like lasagna. I highly recommend this recipe.)

Nutritional information: 242 calories, 15 gr fat, 21 gr protein,
6 gr carbohydrates, 554 mg cholesterol, 69 mg sodium, 1 gr fiber.

Crockpot Chili

1lb ground beef (10% or less) or use soy crumbles
2 garlic cloves, finely chopped
1 tsp ground cumin
1-28 oz can of crushed tomatoes
1-15oz can red kidney beans, rinsed and drained
1 sweet onion,chopped
1/4 cup canned chilies
1tbsp tomato paste
oregano sprigs

brown and drain meat. add chili powder and cumin and stir. mix meat w/remaining ingrediants cover and cook until done.

can be slow cooked for 4-5 hours or eaten right away. garnish w/the oregano sprigs

1CUP = 2PTS

***************

Por Tenderloin and Gravy
 

This was delicious and easy.

Pork Tenderloin and Gravy Makes 6 servings 7 points
2 1-pound pork tenderloins
1 can 98% FF Healthy Request cream of mushroom soup, undiluted
1 can golden mushroom soup, undiluted
1 can French onion soup, undiluted
Trim and discard fat and silver membrane from pork; place pork in slow cooker. Salt and pepper to taste. In bowl, mix soups until smooth; pour evenly over tenderloins. Cover and cook on low about 5 hours, or until meat is tender. (I put the tenderloin in mostly frozen and crocked it for 8 hours.)
Nutrition information per serving: 310 calories, 120 calories from fat, 14 grams fat, 4 grams saturated fat, 100 milligrams cholesterol, 1,150 milligrams sodium, 11 grams carbohydrates, less than 1 gram fiber.