I've started this thread for those of us looking for quick dinners that we can fit into busy schedules epecially if you have kids.

It's a lot easier to stay on plan if you only have to cook one meal instead of two separate ones.

If you have any simple, easy to make, family friendly menus or recipes you would like to share please post them here.

(8 points per serving)
Makes 4 servings

4 boneless, skinless chicken breast halves
1 (16-oz.) jar pasta sauce with garlic and peppers
2 tbsp. (1/2-oz.) gated Parmesan cheese
1/2 tsp. dried Italian seasoning
1 (14 1/2-oz.) can fat-free, reduced-sodium chicken broth
3/4 cup Arborio or regular long-grain white rice

Preheat oven to 450ºF.

Place chicken in a shallow baking dish. Spoon sauce evenly over the top. Sprinkle with cheese and Italian seasoning.

Cover dish with foil and bake 18-22 min., or until a thermometer inserted into thickest portion registers 160ºF. and juices run clear.

Meanwhile, in a med. saucepan, heat broth to boiling. Stir in rice. Cover and reduce heat to low. Simmer 15 min., or until rice is tender and liquid is absorbed.

Divide rice among 4 plates. Top with chicken and sauce. Serve with a side salad for extra veggies.

Per serving: 381 cal, 7 g fat, 3 g fiber

Ingredients:

2 cups tuna in water, canned - drained and flaked
2 cups low-fat cottage cheese
3/4 cup sour cream (light)
1/4 cup diced red onion
1/4 cup canned chili peppers - diced
2 tablespoons salsa 3 cups cooked noodles - drained
12 saltine crackers - crumbled
1/8 cup cashews, dry-roasted - unsalted, chopped (if desired)

Directions:

Preheat oven to 350̊ F.

In large bowl, combine tuna, cottage cheese, sour cream, red onion, chiles, salsa and noodles. Turn into 2-quart casserole dish coated with non-stick spray. Combine crackers and cashews and sprinkle over top.

Bake uncovered 30 minutes.

Makes 8 servings.
Serving size (1/8 recipe) Per serving: 242 Calories, 7g Fat, 1g Fiber

WW Points: 5 pt.

Serves 4

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 teaspoon minced garlic
1 cup chunky salsa
1 teaspoon chili seasoning
8 (6-inch) flour tortillas
1/4 cup no-fat sour cream

Directions:

Preheat oven to 475̊ F. Spray a 9-by-13-inch baking dish with olive oil-flavored cooking spray.

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in garlic, 1/2 cup salsa, and Jo's chili seasoning. Lower heat and simmer for 5 minutes.

Place tortillas on a baking sheet and spoon 1/4 cup meat mixture into center of each tortilla. Lightly spray tops with butter-flavored cooking spray.

Bake for 12 to 14 minutes or until golden brown.

For each serving, place a chimichanga on a serving plate, spoon 2 tablespoons salsa and 1 tablespoon sour cream over top.

Serves 4 (2 each). Serving size (2 chimichangas)

Per serving: 276 Cal, 8g Fat, 2g Fiber Healthy Exchanges: 2 Bread, 1 1/2 Protein, 3/4 Vegetable, 15 Opt. Cal. Diabetic: 2 Starch, 1 1/2 Meat, 1 Vegetable

WW Points: 6 pt.

***for a side you can make some hot cooked minute rice mixed with some storebought salsa (remember to count points for rice)

Ingredients:

1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 1/2 pounds lean ground sirloin
1 1/2 teaspoons salt
1/4 teaspoon pepper
1/2 teaspoon oregano
2 tablespoons Worcestershire sauce
8-ounce package elbow macaroni, cooked according to package directions
1 can (3 ounces) button mushrooms, drained
1 can (8.75 ounces) tomato soup, undiluted
1 medium tomato, chopped
1/2 cup grated fat free Parmesan cheese

Directions:

Preheat oven to 375̊ F.

In a large skillet sprayed with non-stick cooking spray, saute onion and green pepper in over medium heat until tender. Add ground round, cooking until brown. Add salt, pepper, oregano and Worcestershire sauce.

In a 2 1/2-quart casserole, combine cooked macaroni, ground round mixture, mushrooms, soup and chopped tomato.

Cover and bake for 40 minutes. Remove from oven, sprinkle cheese on top and bake 5 minutes more,or until cheese is melted and brown.

Makes 6 servings.

WW Points: 10 pts per serving

Ingredients:

3/4 lb. boneless beef sirloin steak, 3/4" thick
1 can (14 1/2 oz.) Swanson(or other) Seasoned Beef Broth with Onion
2 cups sliced mushrooms
3 cups uncooked medium egg noodles
1/2 cup fat-free sour cream
Fresh chopped parsley

Directions:

Slice beef into very thin strips.

Cook beef in nonstick skillet over medium heat for 5 min., stirring often.

Add broth and mushrooms. Heat to a boil. Stir in noodles. Cover and cook over low heat 10 min. or until noodles are done.

Stir in sour cream and heat through. Garnish with parsley.

Serves 4.

Nutritional Values Per Serving:
Calories 225, Total Fat 5g, Cholesterol 79mg, Sodium 478mg, Total Carbohydrate 28g, Protein 23g,Vitamin A 6%DV, Vitamin C 4%DV, Calcium 6%DV, Iron 16%DV

WW Points: 6 pts

*** serve with a side of steamed broccoli or grean beans to round out your meal


1/2 tsp. all-purpose flour
1/4 tsp table salt
1/8 tsp. cayenne pepper
3 oz. buttermilk
3/4 C. corn flakes crumbs
1 pound boneless, skinless chicken breasts, four 4 oz pieces

Preheat oven to 365 F. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set aside.

Combine flour, salt and cayenne pepper together in a medium-size bowl. Place buttermilk and corn flakes crumbs in 2 separate shallow bowls.

Roll chicken breast halves in flour mixture and evenly coat each side. Next dip chicken into buttermilk and then corn flakes crumbs.

Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink,about 20 minutes (there is no need to flip the chicken during baking).

WW points: 1 chicken breast per serving - 4 POINTS per serving

*** serve with steamed grean beans and mashed potatoes (made with low fat milk) to round out your meal

Ingredients:

8 ounces cooked chicken, chopped
3 cups cooked spaghetti
3 ounces Mexican-flavor Velveeta, in small dice
10-ounce can fat-free cream of mushroom soup
1/2 cup chopped onion
1/2 cup chopped bell pepper

Directions:

Preheat oven to 350 degrees. Spray a 9-by-13-inch pan with cooking spray.

Combine all ingredients and pour into baking dish. Bake for 30 to 35 minutes or until bubbly.

Serves 6 - 5 points per serving

Nutritional analysis per serving: 244 calories, 6 grams fat, 27 grams carbohydrates, 18 grams protein,47 milligrams cholesterol, 557 milligrams sodium, 23 percent of calories from fat.

Round out your meal with a salad and orange jello with mandarin oranges set in it

Ingredients:

1 (14.5 oz.) can no-salt-added whole tomatoes, undrained
1 (4.5 oz.) can chopped green chiles, undrained
1 tsp. olive oil
1 cup long-grain rice, uncooked
3/4 cup chopped onion (about 1 small onion)
2 cloves garlic, minced
1 pound skinned, boned chicken breasts, cut into bite-sized pieces
1/2 tsp. salt
1/4 tsp. pepper
1/4 tsp. ground cumin

Drain tomatoes and green chiles, reserving liquid from each together in a 1-cup liquid measuring cup. Add water to reserved liquid to measure 1 cup; set aside.

Chop tomatoes; set tomato and chiles aside.

Coat a large nonstick skillet with cooking spray; add oil. Place over medium heat until hot. Add rice, onion, and garlic; saute 3 minutes or until rice is golden.

Stir tomato, green chiles, reserved 1 cup liquid, chicken and remaining ingredients into rice mixture.

Bring to a boil; cover, reduce heat, and simmer 20 minutes or until liquid is absorbed and rice is tender.

Yields: 6 servings


Directions:
12 ozs. skinless chicken tenders
2 Beaten egg whites
1 tablespoon honey
2 cups cornflakes, crushed
1/4 teaspoon pepper
1/4 cup honey
4 teaspoons prepared mustard or Dijon-style mustard
1/4 teaspoon garlic powder

Rinse chicken, pat dry with paper towels. In a small mixing bowl combine the egg whites and the 1 tablespoon honey.

In a shallow bowl combine the cornflake crumbs and pepper. Dip the chicken strips into the egg white mixture. Roll in the crumb mixture to coat.

Place in a single layer on a ungreased baking sheet. Bake chicken in a 450̊ F. oven for 11 to 13 minutes, or until no longer pink.

Meanwhile, for sauce, in a small bowl stir together the 1/4 cup honey, mustard, and garlic powder. Serve with chicken.

Makes 4 servings

Calories 230 Total Fat 2g Fiber 1g Sodium 275mg

WW Points: 5 pt.

4 boneless chicken breast halves
1 can diet cola (diet Coke)
1 cup ketchup
1 green pepper -- sliced
1 onion -- sliced

Mix coke and ketchup together in a large pan. Add onions and peppers. Bring to a boil and add the chicken breasts. Simmer covered for about an hour. Remove the chicken and cook the sauce with the lid off until it thickens. Serve with rice.

4 points per chicken breast

Ingredients:
1 pound boneless, skinless chicken breasts
1/4 cup flour
1/4 tsp paprika
1/4 tsp freshly ground black pepper
1 egg white
1/4 cup low fat buttermilk
1 cup cornflakes, crushed

Directions:

Preheat oven to 450 degrees. Coat a baking sheet with nonstick cooking spray.

Prepare three bowls: one with flour and seasonings, one with egg and buttermilk stirred together, and one with crushed cornflakes.

Cut chicken breasts into 1 to 1 1/2-inch pieces.

Empty chicken pieces into bowl and roll in flour mixture. Then, piece by piece, and shaking off excess flour, dip the chicken into the milk mixture, then coat the pieces with cornflakes.

Place chicken on baking sheet and bake for 10 minutes until golden, turning them half way through.

Serves 4.

Per Serving: Calories 182, Total Fat 1.6g, Fiber 0.4g

****serve with oven fries and ketchup or low fat ranch dressing for dipping

Maple-Almond Oatmeal

Ingredients:

3 cups water
11/3 cups rolled oats
1/4 cup chopped dates
2 tablespoons ground almonds
2 tablespoons honey
large banana, thinly sliced
1 or 2 cups skim milk

Directions:

In a 2-quart saucepan over medium heat, bring the water, oats, dates, almonds and honey to a boil. Simmer for 5 minutes, or until thick. Spoon oatmeal into serving bowls and top with the bananas and milk.

Makes 4 servings.

Per serving: 229 calories, 3.3 g. fat' dietary fiber

Fruited French Toast (Weekend breakfast)

Ingredients:

3/4 cup fat-free egg substitute
1/2 cup skim milk
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla
8 slices Italian bread
2 cups raspberries or other berries
1/4 cup maple syrup (light)

Directions:

In a large shallow bowl, whisk together the egg substitute, milk, cinnamon and vanilla. One by one, dip the bread slices in the batter, turning to coat both sides.

Coat a large no-stick frying pan or griddle with no-stick spray. Place over medium heat until warm. Working in batches, add the slices in a single layer and brown on both sides. (Keep finished pieces warm in an oven set at 150̊ until all the pieces are done.)

Serve topped with the berries and drizzled with the syrup.

Makes 4 servings.

Per serving: 282 calories, 0.4 g. fat, 4.4 g. dietary fiber, 1 mg.

Breakfast Melon Bowl

Ingredients:

1 cup nonfat ricotta cheese
3/4 cup nonfat vanilla yogurt
1 small cantaloupe
2 peaches, pitted and thinly sliced
1/2 cup sliced strawberries
1/2 cup blueberries
2 tablespoons toasted sunflower seeds
Mint sprigs

In a food processor or blender, process the ricotta until very smooth. Transfer to a small bowl. Mix in the yogurt.

Halve the cantaloupe and remove the seeds. Cut into wedges, remove the rind and cut the flesh into bite-size chunks. Place in a medium bowl. Mix in the peaches and strawberries. Add the ricotta mixture and gently fold together.

Divide among 4 cereal bowls. Sprinkle with the blueberries and sunflower seeds. Garnish with the mint sprigs.

Makes 4 servings.

Per serving: 190 calories, 2.8 g. fat 3 g. dietary fiber

Ingredients:

8 ounces lean ground beef
2 cans (16 ounces each) low-sodium tomatoes, well drained and coarsely chopped
1 jar (8 ounces) salsa
1 can (16 ounces) kidney beans, rinsed and drained
1 cup water
1 teaspoon chili powder

Crumble the beef into a large no-stick frying pan set over medium-high heat. Cook, breaking up the pieces with a wooden spoon for 5 minutes, or until browned. Transfer to a plate lined with a triplethickness of paper towels to drain. Blot the top with more towels to remove all excess fat.

Return the beef to the pan. Stir in the tomatoes, salsa, beans, water and chili powder. Cover and bring to a boil, then reduce the heat. Simmer for 10 minutes, stirring frequently.

Makes 4 servings.

Per serving: 357 calories, 10.5 g. fat, 11.7 g. dietary fiber

thanks mauvaisroux a lot of them look great! i don't have kids, but sometimes my bf and i like to eat like kids. chicken strips anyone?