Caramelized Onion Quesadillas

Yield: 4 Servings

1 tb Olive oil
1 Red onion; halved & thinly sliced crosswise
4 Green onions; sliced
3 Cloves garlic; chopped
3/4 ts Ground cumin
1/4 ts Oregano; crumbled
1 tb Lime juice
4 lg WW Flour tortillas
4 oz Shredded jalapeno-Jack cheese
4 oz Shredded cheddar cheese
Salsa; optional
Sour cream; optional

Cook onions and garlic in heated oil, covered,
until softened, about 15 minutes, stirring
occasionally. Stir in lime juice.

Preheat oven to 400°.

Spread onion mixture evenly among 2 tortillas
placed on a baking sheet. Sprinkle with cheeses;
top with remaining tortillas. Bake about 8
minutes, until cheese is melted and tortillas are
golden around the edges. Let stand 5 minutes, cut
each into 6 wedges. Garnish with salsa and sour
cream, if desired.

This is from the 3FC's Newsletter!!!


Baked Penne with Meat Sauce

8 oz. dried penne pasta (use WW pasta)
1 can (14 oz) whole Italian style tomatoes
1/2 of a 6 oz. can tomato paste
1/4 cup dry red wine (or substitute tomato juice)
1/2 tsp. sugar
1/2 tsp. dried oregano
1/4 tsp. black pepper
1 lb. lean ground beef
1/4 cup chopped onion
1/4 cup sliced pitted black olives
1/2 cup shredded reduced fat Mozzarella cheese

Cook pasta according to package directions and drain well. Meanwhile,
in a blender container or food processor, combine undrained tomatoes,
tomato paste, wine or juice, sugar, oregano, and pepper. Cover and
blend until smooth, then set aside.

In a large skillet, cook ground beef until brown. Drain off fat. Stir in
tomato mixture and bring to a boil; reduce heat. Cover and simmer for
10 minutes. Stir in pasta and olives.

Divide mixture among 6 individual casseroles. Bake, covered, in a 375*F
oven for 15 minutes. Or, spoon all of mixture into a 2 quart casserole,
and bake for 30 minutes. Sprinkle with cheese and bake uncovered for
about 5 more minutes or until cheese is melted.

Serves 6. Each serving contains 339 calories, 11 g total fat (4 g sat)
24 g protein, 3 g fiber, 33 g carbo, 349 mg sodium, 7 WW points

I found this recipe on the WW site a few years ago, and changed it up a bit to make it Mexican.

1/2 green bell pepper
1 onion
2 garlic cloves
4 boneless chicken breasts-chopped
1 can low-fat chicken broth
1 small. jar green chilies
2 tbsp.. tomato paste
1 cup brown rice
1 can Mexican Rotel Tomatoes
1 can black beans (drained)
1'4 cup chopped cilantro (optional)

Garnish:
1 lime
Chopped Cilantro

In a large non-stick skillet or pot, brown the chicken.
Remove chicken from the skillet and saute' bell pepper, onion, and garlic, until soft, about 5 minutes.
Add chicken back to the pot. Reduce heat to low. Stir in broth and remaining ingredients.
Cover and cook 25 minutes or until moisture is absorbed.
Uncover 3 minutes.

A final squeeze of lime and some fresh chopped cilantro is nice.

(Did you know that most chicken broths have added sugar? The only one that I can find without added sugar is Hain in the can. The broth by the same company in the box also has sugar. I can only find this at the Whole Food Company.)

This is a no brainer!!!!!

veggie soup

2 cans of low sodium chicken broth
6 cups of water
7 bullion cubes (chicken)
1 pk frozen chopped spinich
frozen gr. beans
frozen broccoli
celery chopped
half onion chopped
zuccini chopped
summer squash chopped
throw it in a pan and cook with:
couple cloves chopped garlic
itialian spices
i add 2 tab. tomatoe paste and sometimes a can of Rotel tomatoes makes it spicey!!
pepper too!!!!

throw it in and cook it!!!!! you can put what ever veggies you like these are what i like cabbage is good too, cauliflower, anything leagal throw it in!!!!! its really is almost calorie free!

HONEY BUTTER SWEET POTATOES
This is from the George Foreman Cookbook. So it's written as if you have the grill. If you don't just improvide. I think they would be good cooked under the broiler too.

3 medium sweet potatoes
1/2 c lowfat margarine****I used real butter and cut back alot, probably used less than a half a stick.
2 T. honey****I used the agave nectar. It worked great!!!!
1/2 tsp. ground cinnamon
nonfat cooking spray

Clean the potatoes, peel and cut into slices about 1/4-inch think. In a small bowl, combine the butter, agave nectar and cinnamon and stir until smooth. Coat the grill with cooking spray and preheat for 5 minutes. Place the potato slices in the grill and cook for 3 minutes. Spoon the butter mixture over the potatoes and grill for an additional 4-6 minutes. As the butter melts, it will run into the drip tray. Place the grilled potatoes on a seving platter and drizzle with the melted butter. Serves 4.

I'm not kidding if you like sweet potatoes, you will love this!!!! I thought the agave nectar was even better tasting than honey. Also just thought it might be extra good if you tossed a few pecan halves onto the sweet potatoes right before they were finished. Adding a little protein couldn't hurt!!! Enjoy!!!

This is adapted from an old Weight Watchers Recipe. It can also be used with fish. I'm not giving exact measurements because you just make enough to coat the amount of chicken (or fish) you are using.


Into a bowl or zip-lock bag mix:

Non-fat dry milk
Dry chicken seasoning (WW, or I use G Washington's Golden seasoning)
Paprika
Garlic Powder

Mix well and coat skinless chicken (or fish) with the mixture. Bake at 350 until done (30-45 minutes for chicken--less for fish--again it depends on size and amount).

My mother used to make this when we were kids and we loved it! So much that I have made it regularly throught my adult life--even when I wasn't particularly worried about nutrition!

Susan

Okay...this is Cathy2's idea!!!

WW flat bread
Pizza Sauce (Hunt's makes one with no added sugar)
whatever toppings you like. I did pepperoni, cheese, mushrooms, jalepenos and a some Tony's Creole Seasonings.

Put in oven until cheese is melted.

The flat bread actually gets a little crispy !!

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