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Nancy
| Thursday, December 19, 2002 - 7:21 am
Holiday Chex Mix! servings | 12 estimated POINTS per serving | 2 course | Snacks Ingredients 3 Cups Corn Chex 3 Cups Rice Chex 3 Cups Pretzles 3 Cups Cheerios 4 Tbs Worcestershire Sauce 3 Tbs Butter Buds 1 Tsp Onion Powder 1 Tsp Garlic Powder 2 Tsp Season Salt 2 Tsp Cajun Seasoning Butter Cooking Spray Instructions Coat dry cereal mix with butter cooking spray. Pour worcestershire sauce over cereal. Combine remaining ingredients and mix all together. Pour in pan and bake at 200 for 90 minutes. Stir every 30 minutes and spray with butter cooking spray. Special Notes 1 cup=2 points! This is very good!! Enjoy!
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Nancy
| Monday, January 20, 2003 - 6:35 pm
BUMP almost lost this one
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Egbok
| Tuesday, January 21, 2003 - 8:14 am
Hi Nancy, Anymore low-fat entree receipes you can share? Thanks in advance!!
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Nancy
| Tuesday, January 21, 2003 - 8:46 am
sure--i'll post some shortly..
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Nancy
| Tuesday, January 21, 2003 - 9:13 am
baked chicken with sun-dried tomato sauce Prep Time | 10 min Cook Time | 20 min Level of Difficulty | Easy main meals | This juicy, flavorful dish is a wonderful surprise. The wheat germ adds a nutty edge to the chicken without adding any fat. Ingredients 3/4 cup wheat germ 1 tsp table salt, divided 1/8 tsp black pepper 2 large egg white(s), slightly beaten 1 pound boneless, skinless chicken breast(s), four 4 oz pieces 3/4 cup water, boiling 12 medium sun-dried tomatoes, without oil 7 oz canned pimento, or jarred roasted red peppers 1 tsp red wine vinegar 1/2 tsp table salt Instructions Preheat oven to 375ºF. Lightly coat a baking sheet with cooking spray. Mix wheat germ, 1/2 teaspoon salt and pepper and pour onto a plate or flat bowl. Place slightly beaten egg whites in another flat bowl. Dip each piece of chicken in egg white, then in wheat-germ mixture to coat. Place chicken pieces on baking sheet and bake for 20 minutes. Pour boiling water over sun-dried tomatoes and allow to sit for 10 minutes. Put tomatoes and water, roasted red peppers, vinegar and remaining salt in a blender and blend until smooth. Taste and adjust for salt. Heat sauce in microwave or in a saucepan and pour over baked chicken when done. POINTS Serves | 4 POINTS per serving | 5
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Nancy
| Tuesday, January 21, 2003 - 9:17 am
1Pan-Ham-Pasta-Veggie Dinner servings | 4 estimated POINTS per serving | 7 course | Main Meals Ingredients 4 T. Kraft Free Honey Dijon Salad Dressing 10oz pre-cooked ham, cubed 6oz. dry Rotini pasta 1 bunch green onions 1 large green pepper - sliced 1 8oz. pkg fresh mushrooms - sliced 3 Italian tomatos - chopped Instructions Cook Rotini in water until cooked. In a large pan on medium heat, combine dressing and ham until ham is coated. Add all veggies, except tomatoes and cook until tender-crunchy. Drain pasta and add to pan along with tomatos. Heat a few more minutes until warm throughout. Serve immediately. Special Notes Chop veggies in advance for a quick throw together meal. 4 very large servings @ 7.5 pts each.
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Nancy
| Tuesday, January 21, 2003 - 9:18 am
20 MIN CHICKEN PARM servings | 4 estimated POINTS per serving | 7 course | Main Meals Ingredients 1 lrg egg 1/2 cup italian seasoned bread crumbs 2 tbl margaring 1 3/4 cup spaghetti sauce 1/2 cup(2 ounces) shredded mozzarella cheese 1 tbl grated parmesan cheese 1/4 cup chopped parsley (fresh) Instructions Place chicken between 2 sheets of heavy duty plastic wrap flatten to 1/4 of an inch thick using a meat mallet or rolling pin. Dip chicken in egg and dredge in bread crumbs. cook chicken in the margarine in large skillet over medium-high heat until brwoned on both sides. Spoon sauce over chicken: bring to a boil. Cover, reduce heat and simmer for 10 minutes. Sprinkle cheese and parsley: cover and simmer 5 additional minutes or until cheese melts.
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Nancy
| Tuesday, January 21, 2003 - 9:19 am
3.5pts of the Best Chicken Enchilladas Ever servings | 4 estimated POINTS per serving | 7 course | Main Meals Ingredients 1/2c shredded low fat mexican blend cheese 8oz fat free cream cheese 1/4cup light sour cream 1 lg can plain tomato sauce 1 cup mild or med salsa 1 lb boneless skinless chicken breast 8 whole wheat med soft tortilla shells 1/2 cup diced onions Instructions Boil chicken until thoroughly cooked and let cool. Cook onions in microwave for 1 minute. Shred chicken into a medium mixing bowl and add cream cheese and onions and mix well with spoon or gloved hands. In a separate bowl, mix tomato sauce, sour cream, and salsa. Pour enough sauce mixture into a baking dish to cover the bottom. Spoon equal amounts of chicken mixture onto the tortillas, spread mixture the length of the shell and roll. Place rolled tortillas in sauce coated baking dish and cover with remaining sauce. Cover and bake at 350 for 30 minutes. Uncover, add shredded cheese, and bake for an additional 10 minutes. Serves 4 (2 enchilladas each) Special Notes This is a very filling meal, as the tortillas "swell" with baking. You can add a salad of choice, light sour cream, salsa, or baked tortillas for additional points. Hint- If you only have one enchillada it is only 3.5pts!!
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Nancy
| Tuesday, January 21, 2003 - 9:20 am
5 pt Turkey potpie servings | 12 estimated POINTS per serving | 5 course | Main Meals Ingredients 2 1/2 c onion 0 pt 1 1/2 c celery 0 pt 2 c carrots 2 pt 1 c mushrooms 0 pt 1 c peas 2 pt 4 sm potatoes 5 pt 1 can "half the fat" cream of chicken soup 5 pt 1/2 can water 16 oz dark & white turkey 20 pt 2 drops Tabasco Salt & pepper Basil Rosemary Parsley Black Pepper Biscuit from WW cookbook = 28 pt 2 1/4 c flour 1 tablespoon + 2 teaspoons baking powder 1 tablespoon sugar 2 teaspoons pepper 1/4 teaspoon salt 1/4 c butter 1 c + 2 table spoons fat-free butter milk Instructions Cook all the vegetables in a frying pan, boil the potatoes and combine with soup, water, turkey and spices. Bake in a 9 x 13 pan at 350 F until hot and bubbly while preparing the biscuit. Combine dry ingredients; cut the butter into the flour mixture. Stir in 1 cup buttermilk, do not over mix. Roll into 1/2 inch thick rectangle, cut into 12 squares. Place on top of hot turkey filling. Brush tops with 2 tablespoons butter milk and bake at 375 F for about 20 minutes until the biscuits are done through and casserole is bubbling.
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Nancy
| Tuesday, January 21, 2003 - 9:22 am
7 point crock pot chicken and veggies servings | 4 estimated POINTS per serving | 7 course | Main Meals Ingredients 4-5 large carrots, scraped and cut into 1 inch pieces 4 med. potatoes, scraped and cut into 2 inch pieces 3 boneless skinless chicken breasts 1 package fat free chicken gravy mix 1 can cream of (mushroom, chicken or celery) reduced fat or healthy request. Salt and pepper to taste Instructions Spray crock pot with Pam to help with clean-up. Add carrots and potaoes and gravy mix. Mix to coat veggies. Place chicken on top of veggies. Spoon condensed soup over chicken. Add 1/2 C water (you may need to add another 1/2 cup after a couple of hours). Turn on High for 1 hour and then on low for 8 hours. Or high for 4-5 hours
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Nancy
| Tuesday, January 21, 2003 - 9:24 am
Baked Chicken Dinner servings | 6 estimated POINTS per serving | 5 course | Main Meals Ingredients 6 chicken breast half without skin 6 medium potatoes -- peeled and quartered 6 large carrots -- cut in 2" pieces 3 cups green string beans -- fresh 6 tablespoons onion soup mix Instructions Place chicken in 6 individual pieces of double-layered heavy-duty aluminum foil (18 in. square). Place chicken on foil and divide vegetables equally on top of each piece of chicken. Sprinkle with soup mix. Fold foil around chicken & vegetables, & seal tightly. Place the 6 servings on a cookie sheet. Bake at 350 for 1 hour or until chicken runs clear and vegetables are tender. Special Notes YIELDS 6 SERVINGS 5.5 POINTS PER SERVING
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Nancy
| Tuesday, January 21, 2003 - 9:26 am
Bella Braised Chicken servings | 6 estimated POINTS per serving | 5 course | Main Meals Ingredients 1 Tbsp butter 1 medium onion(s) 2 medium sta celery 1 large carrot(s) 2 clove garlic clove(s) 3 Tbsp all-purpose flour 1/4 tsp black pepper 6 serving boneless chicken breast 1 Tbsp olive oil 14 1/2 oz canned diced tomatoes 1 cup fat-free chicken broth 1/2 cup white wine 2 Tbsp parsley 1 tsp thyme Instructions 1.Melt butter in large nonstick skillet. Add onion, celery, carrot and garlic; cook, stirring as needed until soft. Transfer to a 3-qt casserole or crock pot, depending on how you want to cook the dish. 2. In gallon size zip-lock bag, combine flour and pepper. Add chicken and shake to coat. 3. In same skillet, heat oil and add chicken. Brown both sides; approx 2 minutes each side. 4. Arrange chicken on top of veggies. 5. Return skillet to heat and add tomatoes, wine, broth, parsley, and thyme. Cook until liquid comes to a boil. Pour over chicken. Crock-pot method - cook on low for 4-5 hours. Oven method - Bake at 325 F, covered for approx. 1 hour
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Nancy
| Tuesday, January 21, 2003 - 9:28 am
Broccoli & Cheese Cassarole servings | 8 estimated POINTS per serving | 5 course | Main Meals Ingredients 3/4 C. chopped onion 3/4 C. chopped celery 1/2 C. chopped green pepper 1 bunch broccoli or 1 pkg. frozen broccoli-chopped 1 small can mushrooms 1 C. uncooked instant brown rice 1 can chedar cheese soup 1 can low-fat cream of mushroom soup 1 C. low-fat chedar cheese 1 C. diced ham or chicken 1/4 C. melted butter Instructions Preheat oven to 350 degrees. Mix all but the butter and 1/2 of the cheese in a 2 qt. cassarole dish. Pour melted butter over top. Sprinkle remaining cheese on top. Bake for 45 minutes or until rice is tender. Special Notes A great one dish meal! I've forgotten the butter before, and I didn't really notice too much, which makes it 3.5 points per serving. Leave out the ham or chicken and it's a good side dish at 2.5 points per 1/2 cup. Enjoy!
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Nancy
| Tuesday, January 21, 2003 - 9:34 am
Chicken or Trkey Divan servings | 8 estimated POINTS per serving | 5 course | Main Meals Ingredients 20 0unces of broccoli frozen or fresh 10 ounces of cooked chicken or turkey (white meat) 2 cans of fat free cream of chicken soup 1 cup WW fat free mayonnaise Juice of one lemon 1 tsp of curry powder 1 cup of 2% sharp cheddar cheese 1 cup of bread crumbs 2 tbsp of margarine Instructions cook borccoli according to instructions on box or steam if fresh. Place cooked broccoli on bottom of casserole dish. Place cooked chicken or turkey over broccoli. Combine soup, mayonnaise, lemon juice, curry and place this mixture over the broccoli and chicke/turkey. Sprinkle grated cheese over this and put the bread crumbs on top. Drizzle melted margarine over the bread crumbs. Bake and 350 for about 30-40 minutes. Enjoy! Special Notes you can adust the points value by decreasing the amount of chicken or turkey. 1 ounce of either of these is 1 point
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Nancy
| Tuesday, January 21, 2003 - 9:38 am
low fat broiled chicken with orange pesto servings | 6 estimated POINTS per serving | 4 course | Main Meals Ingredients 1/2 cup freah basil leaves 2 tablespoon grated orange peel 2 garlic cloves 2 teaspoos frozen orange juice 2 teaspoons olive oil 1 tablespoon coarse grained dijon mustard 1/4 teaspoon salt 1/4 teaspoon black pepper 6 chicken breast halves Instructions preheat broiler.in food processor,combine basil,orange peel and garlic.process until finely chopped.add orange juice,oil,mustard,salr and pepper.process until a paste is formed.lightly spread equal portions of basil mixture under skin and on sides of each cicken breast.place chicken skin side down on broiler pan.broil chicken 4 inches from heat for 10minutes.turn chicken over and broil an additional 10 minutes or until done.remove skin before serving
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Nancy
| Tuesday, January 21, 2003 - 9:40 am
Fluffy High-Fiber Low-Fat Pancakes servings | 4 estimated POINTS per serving | 2 course | Breakfast Ingredients 1 cup low-fat buttermilk 1/2 cup quick-cooking oats 2/3 cups wheat bran 1 large egg or 1/4 cp egg substitute 1/4 cup whole wheat flour 2 tsp. sugar 3/4 tsp. baking soda 1/4 tsp. salt Instructions Combine the buttermilk, oats and bran in a large bowl. Let stand 5 minutes. Add the egg and beat until blended. In small bowl, mix whole wheat flour, sugar, baking soda and salt until blended. Add to the bran mixture and blend. Prepare a hot skillet or griddle with nonstick spray. Pour in about 1/4 cup batter for each pancake. Cook about 3 minutes or until bubbles form on top. Turn and cook about 2 minutes more. Serving size: 2 pancakes = 2 points Per serving: calories: 136; fat: 3 gm; fiber: 7 gm; sodium: 462 mg; sugars: 6 gm.
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Nancy
| Tuesday, January 21, 2003 - 9:41 am
Low Fat Crab Cakes servings | 8 estimated POINTS per serving | 2 course | Main Meals Ingredients 1 lb lump crab meat 2 1/2 tbsp fat free or light mayonnaise 3 egg whites 1/2 tsp Worcestershire sauce 1/2 tsp Cayenne pepper 1/4 tsp salt 1/2 small onion, grated 1/2 tbsp dried mustard 18 crumbled RITZ crackers Instructions Combine all ingredients and form into 8 hamburger sized patties. Saute on med heat in frying pan sprayed with Butter flavored Pam for 7-10 minutes per side Special Notes I prefer to substitute Old Bay seafood seaoning for the cayenne pepper. Enjoy!
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Nancy
| Tuesday, January 21, 2003 - 9:43 am
Low Fat Stuffed Peppers servings | 8 estimated POINTS per serving | 4 course | Main Meals Ingredients 2 - tablespoons canola or olive oil 8 - large peppers (red or green) 2 - large yellow onions, finely chopped 6-8 cloves minced garlic 2 - celery ribs, minus top leaves, finely chopped 1 cup raw rice 1 - 28 oz. size can Redpack whole peeled tomatoes with thick tomato puree 2 - 8 oz. size cans Hunt's No Salt Added Tomato Sauce (or any tomato sauce) 1 - 6 oz. can tomato paste 3/4 lbs. ground turkey breast Optional: 1/2 teaspoon salt Optional: a couple of dashes of hot pepper sauce Instructions Cut off the tops of the peppers and remove seeds from the inside. Chop tops of peppers minus the stems and combine with chopped onions, garlic, and celery. (If you have a food processor place pepper tops, onions, garlic and celery together and finely chop). Place oil to coat bottom of frying pan. Add prepared vegetables and saute over low heat, stirring occasionally, until soft but not brown. Add meat, breaking up with a fork until there are no lumps and meat turns white. Add rice, tomato puree, 1 can tomato sauce (reserve other can), tomato paste, and salt and hot pepper sauce if desired. Simmer, stirring occasionally, for about 5 minutes chopping whole tomatoes into quarters with back of spoon. Place peppers in an appropriate pan and stuff them (if pan is too large, fill out empty area with aluminum foil to create smaller one). Pour about 3/4 cup water into empty tomato sauce can, swish around and pour water around peppers in pan. Spoon reserve can of tomato sauce over tops of peppers. Cover peppers with foil. Bake at 350 degrees for 1 hour and 20 minutes. Special Notes These peppers freeze beautifully. I individually double wrap them in plastic wrap and freeze them. Simply thaw out peppers in microwave for a quick and easy dinner with a green salad and garlic bread.
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Egbok
| Saturday, February 08, 2003 - 9:50 pm
Oh Wow! Thanks so much Nancy! I really appreciate all these additional recipes which include special notes that are so helpful!!
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Nancy
| Thursday, March 13, 2003 - 5:23 am
chicken taco salad Prep Time | 20 min Cook Time | 10 min Level of Difficulty | Easy 7 POINTS light meals | No need to dodge this favorite anymore! Shed POINTS by baking your own taco chips and shed time by using pre-cooked chicken. Ingredients 8 medium corn tortilla(s), cut into 4 wedges each 4 serving olive oil cooking spray, or enough to coat tortillas 1/2 tsp table salt 4 cup romaine lettuce, shredded 1 pound cooked, skinless chicken breast(s), shredded 1 cup tomato(es), diced 1/2 cup shredded reduced-fat Mexican cheese 1/2 cup fat-free sour cream 1/4 cup salsa 1/2 tsp ground cumin, or Adobo seasoning 1/2 tsp hot pepper sauce Instructions Preheat oven to 400ºF. Coat a large baking sheet with olive oil-flavored cooking spray. Arrange tortillas on baking sheet; spray tortillas with cooking spray and sprinkle with salt. Bake until golden, about 10 minutes. Arrange tortillas in bottom and up sides of 4 salad bowls. Divide lettuce, chicken, tomatoes and cheese amongst four bowls. Whisk together sour cream, salsa, cumin and pepper sauce. Drizzle about 3 tablespoons dressing over each salad.
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Nancy
| Thursday, March 13, 2003 - 5:24 am
Custard Cupcakes servings | 18 estimated POINTS per serving | 3 course | Desserts Ingredients a cake mix 1 c diet soda sugar-free instant pudding mix (smaller box) 1 1/2 c skim milk 4-8 oz cool whip free Instructions Add diet soda to cake mix. Mix well and pour into 18 muffin cups lined with paper. Bake as directed and cool. Prepare pudding with 1 1/2 c milk. Fold in cool whip and chill. To serve, remove cupcakes from paper, slice in half horizontally, dollop pudding mixture onto bottom half and cover with top half. Cute and yummy! Special Notes Cake/pudding flavor suggestions: chocolate cake/vanilla pudding chocoalte cake/choc pudding choc cake butterscotch pudding yellow cake/pistachio pudding
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Nancy
| Thursday, March 13, 2003 - 5:26 am
6 pt. tostada servings | 1 estimated POINTS per serving | 6 course | Main Meals Ingredients 1 corn tostada 1/4 cup fat-free cheddar cheese 1/2 cup ground turkey, browned taco seasoning olives Rotel tomatoes Instructions spray the tortilla liberally with cooking spray. Bake in oven at 350 degrees until crisp. Put taco seasoning in turkey. Top crisp tortilla with meat, cheese, olives, and Rotel. Broil in oven until cheese is meleted.
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Nancy
| Thursday, March 13, 2003 - 5:28 am
Adobe Chicken Stew servings | 4 estimated POINTS per serving | 5 course | Main Meals Ingredients 1 teaspoon canola oil 1 large onion -- finely chopped 1 clove garlic -- finely chopped 28 ounces Mexican-style stewed tomatoes -- reserve juice 4 boneless skinless chicken breasts -- Tyson 5oz halves, thinly sliced 1 cup canned corn 1/2 cup frozen peas 1 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1/4 teaspoon ground cumin 1/8 teaspoon black pepper Instructions Saute onion, garlic, and chicken in oil until chicken is no longer pink. Add all other ingredients and bring to a boil over medium heat. Turn down to simmer for another 20 minutes.
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Nancy
| Thursday, March 13, 2003 - 5:31 am
caramel smores servings | 4 estimated POINTS per serving | 2 course | Desserts Ingredients 8 large marshmallows 2 tsp fat-free chocolate syrup 8 reduced fat graham crackers 2 tsps fat=free caramel syrup Instructions using a long handled fork, toast marshmallows 6 in from medium-hot heat until golden brown, turning occassionally. drizzle chocolate syrup over graham crackers; top each with toasted marshmalow. drizzle with caramel topping. cover with another graham cracker
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Nancy
| Thursday, March 13, 2003 - 5:36 am
Mixed Fruit Cream Cheese Pie servings | 8 estimated POINTS per serving | 3 course | Desserts Ingredients 4 oz Cool Whip Free Whipped Topping 1 Keebler 25% Less-Fat Graham Cracker Ready pie crust 3 cups strawberries 8 oz fat-free cream cheese 1/3 Tbsp Smucker's Currant Jelly 1/3 Tbsp Smucker's Currant Jelly Instructions beat cream cheese and preserves w/ electric mixer, on medium speed. Fold in whipped topping, with an electric mixer on low speed. spread evenyly over bottom of crust. Arrange fruit attractivly over filling. Heat jelly in a small saucepan or in the microwav oven until melted. Brush galze over fruit. Serve immediatly or chill up to 30 min. Special Notes TASTES LIKE A FLUFFY CHEESECAKE! Instead of being solid and creamy it's fluffy and creamy! It was like being bad only I wasn't!
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