1 cup flour
1/4 cup oat bran
1/2 tsp soda
1/4 tsp salt
1 1/2 cup lowfat buttermilk
1/3 cup mashed bananas
2 Tblsp low calorie margarine
2 tsp honey
1 egg
1/4 cup chopped pecans

Mix all together. Use 1/4 cup of batter to make 1 pancake. Makes 12 pancakes or 4 servings.

Per serving: 149 calories; 4.3 g fat

I make these ahead and freeze by servings in bags and then take out the night before. Pop in the microwave for 1-2 minutes and top with 1 Tbsp lite pancake syrup. Not like the real thing, but pretty good!

I'm trying this one tonight! I meant the beef stroganoff. It turned out pretty well!!

Chicken chili
3 chicken breast
3 cans northern beans
1 jar salsa
1 pack of chili seasoning
I added an onion

(I start with frozen chicken breast) Put the chicken in a skillet or pot with water to boil. I like to use a skillet, so I can cut it up as it boils Throw all ingredents in a Lg pot. I go ahead and put the broth from boiling the chicken as well. Slow cook till the onion is tender. If you want this to be a quick meal, you can put the onion in when you boil the chicken.

I was told this was 3 pts per cup.

It tastes great

Ingredients

Half of a 12oz can of frozen orange-strawberry-banana concentrate,thawed
One 8oz package fat free cream cheese
One Package{four 1/2c servings} sugar free instant vanilla pudding mix
1 1/2 cups of light whipped topping
1 cup of strawberries chopped
One reduced fat graham cracker pie crust.

Directions

1. In blender combine juice concentrate,cream cheese, and pudding mix: blend until smooth.
2.Transfer to large bowl, fold in whipped topping and strawberries.
3.Transfer into pie crust,spread evenly, Cover and put in the frig for atleast 2hours.

Makes 8 servings: 203 calories per serving,7g fat,1g fiber
4pts for each piece.

This is so........good!!!!!

Greek Feta Salad with Peppers and Olives
2servings 305 Calories per serving

Dressing Ingredients

1Tbsp Olive Oil
1Tbsp Red Wine Vinegar
1Tbsp Lemon Juice
1/2 tsp dried Oregano
1 garlic clove, minced
1/2 tsp honey
Salt and Freshly ground pepper to taste
***combine dressing ingredients and let stand for atleast 5 min***

Salad ingredients

1 head Romaine lettuce, torn
1 tomato, quartered
4 Pepperoncini peppers
1 small cucumber, sliced
1/2 cup (2 oz) crumbled low-fat feta cheese
Several sprigs of fresh dill, chopped
1/2 green bell pepper, sliced into rings
8 calamata olives

This was so full of flavor! I hope you enjoy it as much as I did!

Made this over the weekend from a mish-mash of two recipes I had.

tsp margerine
1/4 c finely chopped onion
10 oz frozen broccoli (I used two crowns of fresh broccoli - YUM)

Saute above in non-stick pan until tender. Place onion/broccoli in 9" pie plate sprayed with Pam (I used my stoneware one and didn't have to spray it).

Combine:

2 c egg product (I used 1/2 c of eggs - had these really small farm eggs - and 1.5 c of low fat milk - didn't have skim)
1/2 c Kraft 2% milk cheddar (I didn't have any so I just used a cheddar monterey jack mix I had)
1/2 c low fat cottage cheese
1/8 tsp pepper
(recipe didn't call for salt, but it needed it when finished - maybe a 1/2 tsp? - I had to sprinkle it on before eating)

Pour over onion/broccoli in pie plate. Bake at 350° until golden and center set (about 45-50 min).

Very yummy - getting ready to have a slice now.

BTW - you can freeze quiche and reheat it in the microwave. Would be great to have single servings ready to grab as you ran out the door in the morning to eat at work (what I am doing today).

I think next time, I might add some lean ham to it. I'm sure there are a million variations that would be good. Maybe imitation crab meat!

Enjoy!

My sis has me hooked on this. Tons of nutrients and not too bad on fat/calories if careful. It is on the back of the dressing bottle with no amounts so I just eyeball.

Baby spinach
Walnuts
Mandarin oranges
Red onion
Goat cheese crumbles
Wish Bone Raspberry Vinagrette dressing

YUMMY! Enjoy!

Prep Time: 10 minutes
Total Time: 25 minutes

Ingredients


1 1/2 ounces spaghetti, cooked
4 ounces boneless/skinless chicken breast, raw
1 tablespoon flour, all-purpose
1/8 teaspoon black pepper
1 teaspoon olive oil, extra virgin
2 tablespoons chicken broth, fat-free, low-sodium
2 tablespoons lemon juice
2 teaspoons capers
2 cups tossed green salad
2 tablespoons fat-free salad dressing, favorite flavor
1/4 cup spaghetti sauce, reduced sodium

Preparation

Prepare pasta according to package directions; drain and keep warm.
To prepare chicken, pound boneless, skinless chicken breast between two sheets of waxed paper to 1/4-inch thickness.
Combine flour with pepper and spread on a plate; dredge chicken in flour mixture.
Heat olive oil in a heavy skillet until sizzling. Saute´ chicken breast until lightly browned, about 3 minutes per side.
Add chicken stock, lemon juice and capers to chicken; let boil for 3 minutes or until chicken is cooked thoroughly, turning chicken in sauce.
Meanwhile, prepare a crisp salad with washed greens, your favorite vegetables and your favorite fat-free salad dressing.
Serve chicken with hot pasta topped with spaghetti sauce (heated in microwave) and tossed salad.

Diet Exchange

Other Carbohydrates: 1.5 Very Lean Meat: 3.5
Fat: 1.5 Milk: 0.0
Vegetable: 2.0 Fruit: 0.0
Lean Meat: 0.0 Bread/Starch: 2.0

Nutrition Information
Amount Per Serving
Calories 510

Calories from Fat 100
Total Fat 11g
Saturated Fat 2g
Cholesterol 65mg
Sodium 710mg
Total Carbohydrate 67g
Dietary Fiber 5g
Sugars 13g
Protein 34g
Vitamin A 70%
Vitamin C 130%
Calcium 8%
Iron 25%

Prep Time: 10 minutes
Total Time: 30 minutes

Ingredients


1/2 cup rice, brown, cooked
4 fluid ounces chicken broth, fat-free, low-sodium
1 garlic clove
1/4 yellow onion, whole
1/2 bell pepper, red, medium
1 1/2 teaspoons olive oil, extra virgin
1/2 cup black beans, canned, low-sodium
1/4 teaspoon cumin, ground
1/8 teaspoon oregano, dried
1/4 teaspoon black pepper
1 ounce low-fat cheddar cheese
2 tablespoons sour cream, fat-free
1 tomato, medium
1 tablespoon balsamic vinegar
2 cups tossed green salad
2 tablespoons fat-free salad dressing, favorite flavor

Preparation

Cook rice according to package directions, substituting chicken stock for 1/2 cup of the water.
Wash and peel garlic and onion; wash bell pepper and remove membrane. Mince garlic, chop onion, and chop bell pepper.
Heat olive oil in a medium skillet over medium-high heat. Add garlic, onion and bell pepper and saute´ until tender.
Add drained beans, cumin, oregano, 1/8 teaspoon of the black pepper, and 1-2 tablespoons of water as needed to prevent sticking.
Stir and continue to cook until beans are heated through. Serve bean mixture over cooked rice topped with cheese and sour cream.
Serve with sliced tomatoes and a salad. For tomatoes, wash and slice tomato and arrange on a plate, separating slices; drizzle with balsamic vinegar and remaining black pepper to taste.
Prepare a tossed salad with washed greens, your favorite vegetables and your favorite fat-free salad dressing.

Diet Exchange

Other Carbohydrates: 1.0 Very Lean Meat: 2.0
Fat: 2.0 Milk: 0.0
Vegetable: 4.0 Fruit: 0.0
Lean Meat: 0.5 Bread/Starch: 2.0

Nutrition Information
Amount Per Serving
Calories 510

Calories from Fat 110
Total Fat 13g
Saturated Fat 3g
Cholesterol 15mg
Sodium 720mg
Total Carbohydrate 71g
Dietary Fiber 12g
Sugars 19g
Protein 28g
Vitamin A 130%
Vitamin C 330%
Calcium 35%
Iron 35%

Prep Time: 15 minutes
Total Time: 30 minutes

Ingredients


4 ounces boneless/skinless chicken breast, raw
1 fresh corn cob
2 teaspoons margarine, canola-based, trans-fat free
1/2 cup broccoli, chopped, frozen
1/2 cup cauliflower, fresh or frozen
1/8 teaspoon dried basil
3 tablespoons barbecue sauce
2 cups tossed green salad
2 tablespoons fat-free salad dressing, favorite flavor
1 roll, whole wheat

Preparation

Preheat grill to medium heat.
Wash and pat dry chicken breast. Trim any visible fat and discard.
Shuck and de-silk the corn cob. Place corn cob in a piece of foil and dot with 1 teaspoon of the margarine. Tightly roll the ear of corn in the foil and twist or fold over the ends.
Place the broccoli and cauliflower on another piece of foil and season with basil or any desired seasonings; be creative to avoid using salt as a seasoning.
Add the remaining 1 teaspoon of margarine and two ice cubes to the vegetables.
Bring the four corners of foil together in a triangle or pyramid shape; fold open edges together in loosely locked folds. The ice cubes will melt and provide moisture for the vegetables and the loose packet will allow the air and moisture to circulate.
Place the vegetables on the grill and cook for about 10 minutes or until crisp-tender. The corn may take a little longer.
Place the chicken on the grill when the vegetables are about half done; brush with barbecue sauce.
Turn chicken after 3 - 5 minutes and brush other side with additional sauce if desired. Continue cooking until chicken is cooked through.
Salad may be prepared while food is grilling or in advance. Assemble your tossed salad with a variety of washed salad greens and vegetables, and toss with your favorite fat free salad dressing.
Serve meal with a whole wheat roll.

Diet Exchange

Other Carbohydrates: 1.0 Very Lean Meat: 3.0
Fat: 1.5 Milk: 0.0
Vegetable: 3.5 Fruit: 0.0
Lean Meat: 0.0 Bread/Starch: 2.5

Nutrition Information
Amount Per Serving
Calories 520

Calories from Fat 120
Total Fat 14g
Saturated Fat 2.5g
Cholesterol 65mg
Sodium 1,040mg
Total Carbohydrate 68g
Dietary Fiber 13g
Sugars 23g
Protein 35g
Vitamin A 160%
Vitamin C 190%
Calcium 15%
Iron 30%

Prep Time: 15 minutes
Total Time: 30 minutes

Ingredients


1 garlic clove
1/2 teaspoon fresh gingerroot
1 tablespoon peanuts, dry roasted
1 teaspoon canola oil
2 tablespoons chicken broth, fat-free, low-sodium
1 tablespoon peanut butter
1 tablespoon soy sauce, reduced sodium
2 1/2 teaspoons brown sugar
1/2 tablespoon vinegar, white rice
1/8 teaspoon chili powder
1 ounce rotini pasta noodles, whole wheat, uncooked
4 tablespoons onion, green, chopped
8 baby carrots
1 cup tossed green salad
1 tablespoon fat-free salad dressing, favorite flavor
8 fluid ounces milk, fat-free

Preparation

Wash and peel fresh garlic and ginger. Mince garlic, grate ginger, and chop peanuts.
Saute garlic in canola oil in a small saucepan over medium heat for 1 minute.
Add ginger, chicken stock, peanut butter, chopped peanuts, soy sauce, brown sugar, vinegar and chili powder.
Continue cooking over medium heat for 5 minutes or until smooth, stirring frequently. Remove from heat.
Cut baby carrots lengthwise into quarters; wash and chop green onions.
Cook pasta in boiling water for 5 minutes; add carrots and continue cooking for 3 more minutes or until pasta is done. Add onions then drain.
Place pasta mixture into a bowl. Add peanut butter mixture and toss gently.
Serve pasta with a small tossed salad prepared with washed greens, your favorite crisp vegetables and fat-free salad dressing of choice.
Enjoy meal with a cold glass of skim milk.

Diet Exchange

Other Carbohydrates: 1.0 Very Lean Meat: 0.0
Fat: 3.0 Milk: 1.0
Vegetable: 2.5 Fruit: 0.0
Lean Meat: 1.0 Bread/Starch: 1.5

Nutrition Information
Amount Per Serving
Calories 520

Calories from Fat 160
Total Fat 18g
Saturated Fat 3g
Cholesterol 5mg
Sodium 1,000mg
Total Carbohydrate 70g
Dietary Fiber 5g
Sugars 33g
Protein 23g
Vitamin A 270%
Vitamin C 70%
Calcium 40%
Iron 25%

A great Lunch, Snack, or App.

Mushroom caps.
About half cup of diced tomato (with a little garlic powder and italian seasoning)
Kraft FREE Mozz. cheese.

Heat oven at 400 for 30 mins.

Sooooo Yummy and about 150 cal. 2 G fat

Low fat Enchiladas
Small Whole Wheat Tortillas
Ground Turkey
1/2 cup salsa
Small can enchilada sauce (green)
Kraft Free Cheddar Cheese

Brown Turkey with Salsa
Fold Cooked Turkey into Tortillas
Pour over Sauce and About 1/2 pK of cheese
Bake 350 for 20 Mins.

Soooo good

About 300 Cal Per Serving

Stuffed Portabella Mushrooms
2 slices of Weight Watchers Wheat Bread (allow to dry out over night or toast and crumble)
2 slices of Jennie O Turkey Bacon
1/2 cup of leaf spinich (I used frozen)
2 wedges of Laughing Cow Fat Free Cheese Wedges
Kraft FREE Mozz. Cheese
2 Large Portabella Mushrooms
(feeds 2) add more if feeding more

Set oven to 350
Pre fry bacon and crumble
Microwave spinch and Swiss for 2 min. Blend until creamy.
Add Bread Crumbs
Pour Mixture over Mushrooms
Top with Bacon
Bake for 20 Mins.
Add cheese and melt for abot 5 min.

Sooo delicious and only about 200 Cal per LARGE Portabella

Oops that was 2 slices of bacon 2 for each shroom