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
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
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.
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
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
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)
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.
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.
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
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.
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).
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 -
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.
Recipes
