Peach Oat Bran Muffins

Recipe courtesy of Lishie0729

1 1/2 cups of oat bran
1/2 cup flour
2/3 cup firmly packed brown sugar
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
3/4 cup skim milk
1 egg, beaten or 2 egg whites, beaten or 1⁄4 cup egg substitute
1/4 cup apple sauce
1 can (15 oz.) Sliced Peaches (in water- light), drained and chopped
1/4 cup, raisins

1. Combine oat bran, flour, sugar, baking powder, cinnamon and salt; mix well.
2. Combine skim milk, egg or egg whites and applesauce. Add to dry ingredients; stir just enough to blend. Fold in fruit and raisins.
3. Fill greased muffin pans to top.  Bake at 425°F, 20 to 25 minutes or until golden brown.

Maple-Glazed Pineapple Rings w/ Frozen Yogurt & Granola

Recipe courtesy of Lishie0729

Cooking spray
8 pineapple rings, cored
2 tablespoons maple syrup
2 cups low fat frozen yogurt
8 tablespoons low fat granola
Preheat a stove-top grill pan to medium-high and coat with cooking spray.

Place pineapple rings on hot grill and drizzle with maple syrup. Cook 2
to 3 minutes per side, until golden brown. Transfer grilled pineapple to
individual dessert bowls (2 rings per bowl) and top each serving with
1/2 cup frozen yogurt and 2 tablespoons granola.

Low-Fat Chocolate Soufflé

Recipe courtesy of sandykins

3/4 cup evaporated skim milk

3/4 cup granulated sugar, divided

2/3 cup unsweetened cocoa powder

1/4 cup strong, brewed coffee

1 tablespoon plus 1 teaspoon cornstarch

7 egg whites

1/4 teaspoon cream of tartar

1/8 teaspoon salt

1 ounce (1 square) bittersweet chocolate, grated

confectioners' sugar for dusting

1. In a large saucepan, combine milk, 1/4 cup of the sugar, cocoa, coffee, and cornstarch; mix well. Cook mixture over medium heat, whisking, until it comes to a boil, about 7 minutes. Boil for 1 minute and remove from heat. Let cool completely.

2. Preheat oven to 350F. Spray a 2-quart soufflé mold with vegetable cooking spray.

3. In a large mixing bowl, using an electric mixer set on high speed, beat egg whites with cream of tartar until foamy. Add remaining 1/2 cup of sugar and salt; beat until stiff, but not dry, peaks form.

4. In a large bowl, using a rubber spatula, fold 1 cup of egg white mixture into cooled cocoa mixture to lighten it. Carefully fold in remaining egg whites and grated chocolate. Spoon soufflé mixture into prepared mold

5. Bake soufflé until it is puffed and firm on top but still soft in center, about 40 minutes. Dust with confectioners' sugar.

Turkey Tortilla Casserole

Recipe courtesy of knittygrl

Points- 4 for 1 serving

Serves 8

3/4 lb of 97% fat free ground turkey (or regular ground turkey)

1 tsp canola oil

1 Green Pepper Chopped

1 Medium yellow onion chopped

1 can of Diced Tomatoes

1 Can of fat free refried beans

1 can of diced green chiles

1 cup of reduced fat cheddar cheese

6 small fat free tortillas cut in quarters

Preheat oven to 350 degrees.

In a large pot heat oil and sauté peppers and onions.  Add turkey and cook until brown and cooked through.  Add diced tomatoes, refried beans, and chiles.  Mix all together and stir until blended and beans are smooth.

In a 9x13 rectangular casserole dish spread 1/3 of mixture on bottom.  then top with half of the tortillas.  Add another 1/3 of mixture on top of tortillas.  Place the rest of the tortillas

on top and top with the rest of the mixture.  Sprinke the cheddar cheese on top and bake uncovered for 25 minutes or until cheese is melted. 

Let stand for 10 minutes and serve.

You can top with low fat sour cream, olives, salsa etc.  Just add points for whatever extras you use.

Tofu Cacciatore

Recipe courtesy of al320

Ingredients
1/2 pound firm light tofu, cut into 1/2" slices
1/4 medium onion, sliced
1/4 red bell pepper, sliced
1/4 green bell pepper, sliced
1 tablespoons white wine
1/2 large clove garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 Pinch of allspice
1/2 can (14 ounces) stewed tomatoes, drained
1 teaspoons tomato paste
Sprig rosemary, for garnish

Instructions
Cover a 17" X 11" baking sheet with paper towels. Place the tofu in a single layer on the towels. Cover the tofu with paper towels and pat down on the tofu until dry. Remove and discard all of the paper towels and place the tofu back on the baking sheet.

Preheat the oven to 350°F.

Heat a large skillet coated with olive oil cooking spray over medium heat. Add the onion and bell peppers and cook, stirring frequently, for
5 minutes. Add the wine, garlic, basil, oregano, and allspice and cook, stirring, for 1 minute. Add the tomatoes and tomato paste. Bring to a boil and allow to simmer for 15 minutes.

Heat another large skillet coated with olive oil cooking spray over medium heat. Add the tofu and sauté for 3 minutes, or until lightly browned on both sides. Place the browned tofu slices in a 13" X 9" baking dish and cover with the tomato sauce.

Bake for 1 hour, or until cooked through. Garnish with the rosemary.

Thai Coconut Chicken

Recipe courtesy of raesue

Ingredients:

• 2 tsp canola oil
• 1 lb chicken breasts cut into ½ inch strips
• ¼ tsp salt
• 1 onion thinly sliced
• 2 garlic cloves, minced
• 1 tsp ginger peeled, grated
• 1 Tbsp light brown sugar, packed
• 2 tsp Thai red curry paste (we use the Taste of Thai packet – ½ packet for spicy, ¾ for very spicy)
• ½ tsp ground cumin
• ½ lb asparagus cut into 2 inch pieces (we like to use Sugar Snap Peas instead of Asparagus)
• ½ C unsweetened coconut milk
• 1 Tbsp fish sauce (nam pla)
• ¼ cup fresh basil
• 2 C cooked brown rice

Directions:

1. Heat 1 tsp of the oil in a large nonstick skillet, then add the chicken and sprinkle with the salt.  Sauté until brown and cooked through, about 5 minutes.  Transfer chicken to a plate.
2. Heat the remaining oil in the same skillet over low heat, then add the onion, garlic and ginger.  Sauté until fragrant and the onions are softened, about 6 minutes.  Stir in the sugar, curry paste, and cumin; cook 1 minute stirring constantly.  Add the asparagus (snow peas) coconut milk, and fish sauce; bring to a boil.  Reduce the heat and simmer, covered until the asparagus is crisp-tender, about 3 minutes.
3. Add the chicken and basil, heat through.  Serve with the rice.

Per Serving: 8 WW points (1 cup chicken mixture and ½ C rice)

Squash And Potato Frittata

Recipe courtesy of TiredAn


Ingredients:
3/4 lb Unpeeled red potatoes, (9-small)
Vegetable cooking spray
1 c Thinly sliced zucchini
1 c Thinly sliced yellow squash
1/4 c Loosely packed parsley
1/2 ts Grated lemon rind
1/4 ts Salt
1/4 ts Ground pepper
1 Clove garlic, crushed
2 ts Olive oil
1/2 c Crumbled feta cheese, (2-ounces)
1 1/2 c Thawed frozen egg substitute

Instructions:
Place potatoes in a medium sauce-pan; cover with water, and bring to
a boil over medium-high heat. Cook, uncovered, 20 minutes or just
until tender. Drain; let cool. Peel potatoes, and cut into 1/4-inch
slices.

Coat a large nonstick skillet with cooking spray; place over low heat
until hot. Add zucchini and yellow squash. Cover and cook 10 minutes
or until tender. Combine squash mixture, parsley, and next 4
ingredients in a bowl; toss gently.

Wipe skillet with paper towels. Heat oil in skillet over medium heat.
Arrange potato slices in bottom of skillet, overlapping slices. Cook
over medium heat, without turning, 10 minutes or until potato slices
begin to brown.

Spoon half of the squash mixture evenly over the potato layer; top
first with feta cheese and then with the remaining squash mixture.
Pour egg substitute over vegetable mixture; cover and cook over
medium low heat 20 minutes or until set. Yield: 4 servings (serving
size: 1 wedge).

Per serving: 274 Calories; 16g Fat (50% calories from fat); 15g
Protein; 19g Carbohydrate; 14mg Cholesterol; 493mg Sodium

Salmon with Shitake Mushrooms

Recipe courtesy of divagrrl23

1/4 cup plus 1 tablespoon of white wine (or sake)
2 1/2 tbs soy sauce
2 1/2 tsp light brown sugar
2 tsp Asian sesame oil
1 tbs canola oil
3/4 lbs. shitake mushrooms, stemmed and caps thickly sliced
4 6 ounce skinless salmon fillets

Preheat broiler
In small bowl, mix wine, soy sauce, brown sugar and sesame oil.
In a large skillet, heat 2 tsp of canola oil. Cook shitake on medium
heat until browned and tender. Add all but 1 tbs of wine mixture and
cook, stirring until the skillet is dry and the mushrooms are glazed.
Put mushrooms on a plate.
Wipe skillet and heat remaining Canola oil. Add salmon and cook over
high heat. Turn once. Spoon off any fat. Add remaining wine mixture
and turn the fillets to coat.
Broil the salmon until top is golden and light glazed, about 2 mins.
Transfer the salmon to plates and top with mushrooms.
I usually serve this with spinach or bok choy.

Raspberry-Balsamic Glazed Chicken

Recipe courtesy of Allison711

1 teaspoon vegetable oil
Cooking spray
1/2 cup chopped red onion
1 1/2 teaspoons minced fresh or 1/2 teaspoon dried thyme
1/2 teaspoon salt, divided
4 (4-ounce) skinned, boned chicken breast halves
1/3 cup seedless raspberry preserves
2 tablespoons balsamic vinegar
1/4 teaspoon pepper

Heat oil in a large nonstick skillet coated with cooking spray over
medium-high heat until hot. Add onion; sauté 5 minutes. Combine thyme and
1/4 teaspoon salt; sprinkle over chicken. Add chicken to skillet; sauté 6
minutes on each side or until done. Remove chicken from skillet; keep warm.
Reduce heat to medium-low. Add 1/4 teaspoon salt, preserves, vinegar, and
pepper, stirring constantly until the preserves melt. Spoon raspberry sauce
over chicken.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons
sauce)

NUTRITION PER SERVING
CALORIES 210(12% from fat); FAT 2.8g (sat 0.6g,mono 0.7g,poly 0.9g); PROTEIN
26.6g; CHOLESTEROL 66mg; CALCIUM 24mg; SODIUM 378mg; FIBER 0.8g; IRON 1.1mg;
CARBOHYDRATE
19.3g

Pierogies with Creamy Mushroom and Sherry Sauce

Recipe courtesy of raesue

Ingredients:

• 1 tsp olive oil
• 2 C sliced mushrooms
• 1 onion, sliced
• ¼ tsp salt
• ¼ tsp ground pepper
• 2 Tbsp dry sherry
• 1 Tbsp all-purpose flour
• 2/3 cup low fat (1%) milk
• ¼ C reduced sodium chicken broth
• 1 package frozen low-fat potato pierogies, thawed (1 lb package)
• 2 Tbsp light sour cream

Directions:

1. Heat the oil in a large nonstick skillet over medium high heat.  Add the mushrooms, onions, salt, and pepper  Cook, stirring occasionally, until the mushrooms and onions are tender and lightly browned, about 4 minutes.
2. Stir in the sherry and cook until evaporated.  Sprinkle the flour over the mushroom mixture, stirring to combine.
3. Stir in the milk, broth, and pierogies, bring to a boil.
4. Remove from heat and stir in the sour cream.

Per serving: 5 WW points (makes 4 servings)

Picadillo Soft Tacos

Recipe courtesy of jen41074

1/2 cup frozen chopped onion
2 teaspoons bottled minced garlic
12 ounces ground turkey breast
1/4 cup raisins
1 teaspoon chipotle chile powder
1 teaspoon ground cumin
3/4 teaspoon salt
1/4 teaspoon ground cinnamon
1 (14.5-ounce) can diced tomatoes, undrained
8 (6-inch) corn tortillas
1/2 cup diced peeled avocado
2 tablespoons slivered almonds, toasted
2 tablespoons chopped fresh cilantro
Heat a large nonstick skillet over medium-high heat. Add onion, garlic, and turkey; cook for 4 minutes or until turkey is done, stirring to crumble. Stir in raisins, chile powder, cumin, salt, cinnamon, and tomatoes; simmer 6 minutes or until thickened, stirring occasionally.

Warm tortillas according to package directions. Spoon about 2/3 cup turkey mixture onto each tortilla; top each tortilla with 1 tablespoon avocado, 1 1/2 teaspoons almonds, and 1 1/2 teaspoons cilantro; fold in half.

Yield: 4 servings (serving size: 2 tacos)
CALORIES 341 (22% from fat); FAT 8.2g (sat 1.1g,mono 4.2g,poly 2g); PROTEIN 27.3g; CHOLESTEROL 53mg; CALCIUM 169mg; SODIUM 727mg; FIBER 6.6g; IRON 3.1mg; CARBOHYDRATE 42.4g

Parmesan-Coated Sweet Potato Fries

Recipe courtesy of Lishie0729

1/2 cup all-purpose flour  
3/4 teaspoon coarse salt   
1/2 teaspoon ground pepper   
2  large egg whites   
1 1/3 cups grated Parmesan cheese   
4 small sweet potatoes (about 2 pounds), scrubbed and quartered lengthwise

1.   Preheat the oven to 425°. Line a large rimmed baking sheet with parchment paper or aluminum foil and then set aside.
2.   In a shallow bowl, stir together the flour, salt, and pepper. In a separate shallow bowl, lightly beat the egg whites with 2 tablespoons of water until combined. Place the Parmesan on a sheet of waxed paper or put it in another shallow bowl.
3.   Dip the sweet potato first in the flour mixture, shaking off excess. Then dip each wedge into the egg white mixture until coated. Finally, dip the sweet potato in the Parmesan, pressing the exposed surface of the potato into the cheese. (Don't worry if some gets on the skin.) Transfer potato wedges onto the prepared baking sheet as you go.
4. Bake potatoes until tender and crisp, about 25 minutes. Serve sprinkled with more salt if desired. Per serving: 309 calories; 13 g protein; 6 g fat; 52 g carb; 7 g fiber.

Orzo with Chicken and Asiago

Recipe courtesy of Love1017

WW points = 8 per serving

1 cup water
1 (16-ounce) can fat-free, less-sodium chicken broth
12 ounces skinned, boned chicken breast, cut into bite-size pieces
1 1/4 cups uncooked orzo (rice-shaped pasta)
1 cup frozen green peas, thawed
1/2 cup (2 ounces) grated Asiago cheese, divided
1/4 teaspoon salt
1/4 teaspoon dried rosemary, basil, or oregano
1/8 teaspoon black pepper

Combine water and broth in a Dutch oven; bring to a boil. Add chicken and pasta; bring to a boil. Reduce heat; simmer 12 minutes, stirring occasionally. Remove from heat; stir in peas, 1/4 cup cheese, salt, herbs, and pepper. Top each serving with 1 tablespoon cheese.

Yield: 4 servings (serving size: 1 1/4 cups) NUTRITION PER SERVING CALORIES 384 (14% from fat); FAT 5.9g (sat 2.9g, mono 1.5g, poly 0.7g); PROTEIN 34.3g; CARB 45.7g; FIBER 2.9g; CHOL 64mg; IRON 3.3mg; SODIUM 656mg; CALC 179mg; 

Moroccan Meatball Stew

Recipe courtesy of raesue

Ingredients:

• ½ lb lean ground beef (10% or less fat)
• ½ lb lean ground veal
• 2 Tbsp minced cilantro
• 2 ½ tsp paprika
• 2 tsp ground cumin
• 1 tsp salt
• ¼ tsp ground pepper
• 1 tsp olive oil
• 1 onion finely chopped
• 1 garlic clove, minced
• 1 ripe tomato, seeded and chopped
• ½ (6-oz) can tomato paste
• ¾ cup water
• 1 tbsp chopped parsley, for garnish

Directions:

1. Combine beef, veal, 1 Tbsp of the cilantro, 1 ½ tsp paprika, 1 tsp cumin, ½ tsp salt, 1/8 tsp of pepper in a large bowl.  Mix, shape into 24 one inch balls
2. Heat a large nonstick skillet.  Swirl in the oil, then add the onion and garlic.  Saute until softened, 3-5 minutes.  Stir in the tomato paste, water, remaining 1 Tbsp cilantro, 1 tsp paprika, 1 tsp cumin, ½ tsp salt, 1/8 tsp pepper; bring to a boil.  Add the meatballs, reduce the heat and simmer covered until the meatballs are cooked and the sauce thickens (30-45 minutes).  Garnish with parsley just before serving

Per serving:  4 WW points (6 meatballs and ¼ of the sauce)

Melissa’s Meatloaf

Recipe courtesy of melbride2005

1 1/4 lbs. ground turkey

1 egg

1 cup shredded mozzarella cheese (part skim)

1/2 cup Italian bread crumbs

1 package chopped frozen spinach (cooked and WELL DRAINED)

preheat oven to 350 degrees.  spray a loaf pan with Pam.  combine all ingredients and add to pan.  bake for 55 minutes...or until browned and bubbly on top.  sprinkle some cheese on top after taking it out, if you like. 

Lishie's EggBeater-Non-Sausage-"De"Muffin

Recipe courtesy of Lishie0729

1 TSP butter or Margarine
1/2 cup egg beaters
1 slice reduced fat American or Cheddar cheese
1 tsp. olive oil
1 & 1/2 Morningstar Farms "sausage" patties (to fit muffin)
1 Whole Wheat English Muffin
salt/pepper to taste

Toast the English Muffin... In a small pan heat up olive oil and place the sausage patties in... turn patties over when sizzling a little. In a separate non-stick skillet, scramble the Eggbeaters in a little butter or margarine. Sprinkle w/ salt and pepper to taste. While still hot, place Eggbeaters on one half of the English muffin, quickly topping w/ slice of cheese, then 1 and 1/2 patties, followed by second half of muffin. YUM!

Lime & Honey Glazed Salmon w/ Warm Black Bean & Corn Salad

Recipe courtesy of jerseyjessie

4 Tbsp olive oil

1 medium red onion, chopped

2 large garlic cloves, chopped

½ -1 tsp crushed red pepper flakes

1 tsp ground cumin

Salt and fresh ground pepper

Juice of 2 limes

3 Tbsp honey

1 tsp chili powder

4 6-oz salmon filets

1 red bell pepper

1 10oz box frozen corn kernels

½ cup chicken stock

1 15oz can black beans, rinsed and drained

2-3 Tbsp fresh cilantro leaves, chopped

6 cups baby spinach

Preheat medium skillet over medium heat with 2 Tbsp olive oil. Add onions, garlic, red pepper flakes, cumin, salt and pepper. Cook, stirring occasionally for 2 minutes. While the onions are cooking, preheat a medium non-stick skillet over medium-high heat with remaining olive oil. In a shallow dish, combine the juice of 1 lime, honey, chili powder, salt and pepper. Add the salmon filets to the honey-lime mixture and toss to coat thoroughly. Add the seasoned salmon to the hot skillet and cook until just cooked through, about 3-4 minutes on each side.

To the cooked onions, add bell peppers and corn kernels and cook 1 minute. Add chicken stock and continue to cook for another 2 minutes. Add the black beans and cook until the beans are just heated through. Remove the skillet from the heat and add the juice of the second lime, cilantro and spinach. Toss to wilt the spinach and taste to adjust seasoning. Serve the lime and honey glazed salmon on top of warm black bean and corn salad.

Lamb Kabobs

Recipe courtesy of divagrrl23

2 tablespoon olive oil

1/2 cup chicken broth

1/4 cup red wine

1 juice of lemon

1 teaspoon chopped garlic

1/4 teaspoon salt

1/2 teaspoon rosemary

1/8 teaspoon black pepper

2 lb. lean lamb, cut into 1-inch cubes

24 cherry tomatoes

24 mushrooms

24 large small onions


1. Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and
pepper. Pour over lamb, tomatoes, mushrooms, and onions. Marinate in
refrigerator several hours or overnight.

2. Assemble separate skewers of lamb, onions, mushrooms, and
tomatoes. Broil 3 inches from heat for 15 minutes, turning every 5
minutes. Remember lamb and onions take longer to cook than mushrooms
and tomatoes.

Yield: 8 servings--Serving Size: 1 kabob with 3 oz meat

Honey-Mustard Chicken with Roasted Asparagus

Recipe courtesy of divagrrl23

2 tbs honey
1 tbs Dijon mustard
1 tsp salt free lemon and herb seasoning
4 4 ounce boneless, skinless chicken breast halves
4 tbs sliced almonds
cooking spray
salt and ground black pepper
1 bunch asparagus...course ends snapped off
2 tsp olive oil
1 cup whole wheat cous cous

Preheat oven to 400.
In a large shallow baking dish, whisk together honey, mustard and seasoning. Add chicken to dish and spoon sauce over top, until surface of chicken is covered. Top each breast half with 1 tbs of sliced almonds. Lightly spray the surface of chicken with cooking spray and season with salt and pepper.  Arrange asparagus alongside chicken and drizzle with olive oil, then season with salt and pepper.  Bake for 35 minutes.  Serve with cous cous.

Grilled Peanut Chicken

Recipe courtesy of al320

INGREDIENTS

• 2 tablespoons reduced fat peanut butter
• 1 tablespoon fresh lime juice
• 2 teaspoons soy sauce
• 1 clove garlic, chopped
• 1/3 teaspoon curry powder
• 1 dash ground cayenne pepper
• 4 skinless, boneless chicken breast halves

DIRECTIONS

1. Preheat grill for high heat.
2. In a bowl, mix the peanut butter, lime juice, soy sauce, garlic, curry powder, and cayenne pepper.
3. Lightly oil the grill grate. Place chicken on grate, and brush with 1/2 the sauce. Grill 6 to 8 minutes. Turn chicken, and brush with remaining sauce. Continue grilling 6 to 8 minutes, until chicken juices run clear.

General Tso's Chicken

Recipe courtesy of LizDP

Was | 15 POINTS

Now | 6 POINTS

Servings | 4

Preparation Time | 20 min

Cooking Time | 10 min

Level of Difficulty | Moderate

You can enjoy this Asian classic once again by sautéing – instead of deep-frying – it. Serve it over rice to sop up every drop of the sauce.

Ingredients

3/4 cup canned chicken broth, reduced-sodium

2 Tbsp cornstarch

2 Tbsp sugar

2 Tbsp low-sodium soy sauce

1 Tbsp white wine vinegar

1/2 tsp ground ginger

2 tsp peanut oil

2 medium scallion(s), chopped

2 medium garlic clove(s), minced

1/2 tsp red pepper flakes, or 1 dried chili pepper, minced

1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces

2 cup cooked white rice, kept hot

Instructions

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.

Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.

Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.

Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.

Garlic Ginger Chicken and Potatoes

Recipe courtesy of linda98ny

2 servings 4 pts each

1Tbs minced cilantro
1Tbs rice-wine vinegar
1 tsp soy sauce
1/2 tsp minced peeled gingerroot
1 garlic clove, minced
2 4-oz skinless boneless chicken breasts
1 lg baking potato scrubbed and cut into 8 wedges

1. To prepare the marinade, in a lg Ziploc bag, combine cilantro, vinegar, soy sauce, ginger and garlic; add the chicken.  Seal bag and squeeze out air; refrigerate for at least 30 min.
2. Preheat oven to 350.  Spray a 10x6 baking pan with nonstick cooking spray.
3. Transfer the chicken and marinade to the pan; add the potato.  Bake covered until the chicken and potato are partially cooked, about 15 min.  Uncover and bake
until the chicken is cooked through and the potato is tender, about 15 min longer.  Serve and spoon any remaining pan juices over the chicken. 

Per serving: 238 calories, 2g total fat, 0g saturated
fat, 66mg cholesterol, 184 mg sodium, 25g total
carbohydrate, 3g fiber, 30g protein, 34mg calcium

Garden-Style Baked Chicken

Recipe courtesy of Love1017

Makes 12 Servings

5 WW points per serving

*I had to cook this a lot longer than 25 minutes until the chicken was cooked through. The chicken stayed very moist, though, b/c of the veggies and white wine.

3 cups sliced zucchini

4 medium tomatoes, peeled, seeded, and chopped

1 Tablespoon unsalted butter, melted

1 teaspoon salt

Freshly ground pepper, to taste

12 (4-ounce) skinless boneless chicken breasts

1/2 C dry white wine or low-sodium chicken broth

1 C plain dry bread crumbs

1/2 C chopped fresh parsley, chives, or dill (use 1 or a combination)

3 Tablespoons grated Parmesan cheese

2 Tablespoons Dijon mustard

1. Preheat oven to 350 degrees F. Spray a 9x13" baking pan with nonstick spray.

2. Layer the zucchini in the baking dish and top with the tomatoes. Drizzle the vegetables with the butter, then sprinkle with 1/4 teaspoon of the salt and pepper.

3. Sprinkle the chicken with the remaining 3/4 teaspoon salt and more pepper. Place the chicken in a single layer on top of the vegetables and then pour the wine or chicken broth around the edge of the dish.

4. Combine the bread crumbs, parsley, Parmesan cheese, and mustard in a small bowl. Press the mixture on top of the chicken.  Cover the pan loosely with foil and bake until the chicken is cooked through, about 25 minutes.* If you like, increase the oven temperature to broil and broil the chicken 5 inches from the heat, until the bread crumbs are browned.

Per serving (1 chicken breast with 1/3 C vegetables): 240 Calories, 4 g Fat, 1 g Sat Fat, 70 mg Cholesterol, 380 mg Sodium, 18 g Carbohydrates, 2 g Fiber, 31 g Protein, 103 mg Calcium. POINTS: 5

Crab Cakes

Recipe courtesy of Allison711

3 (1-ounce) slices white bread
1/4 cup finely chopped green onions
2 tablespoons chopped fresh dill
2 tablespoons reduced-fat mayonnaise
1/4 teaspoon black pepper
2 large egg whites
1 pound lump crabmeat, shell pieces removed
1 tablespoon canola oil, divided
Cooking spray

Preheat oven to 400°.
Place bread in food processor; process until coarse crumbs measure 1 1/2
cups. Combine breadcrumbs and next 6 ingredients (through crabmeat). Divide
crab mixture into 6 equal portions, shaping each into a 1-inch-thick patty.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat.
Add 3 patties; cook 1 minute on each side. Remove from pan; place on a
jelly-roll pan coated with cooking spray. Repeat procedure with the
remaining 1 1/2 teaspoons oil and remaining 3 patties. Bake at 400° for 20
minutes or until thoroughly heated and golden.

Yield: 6 servings (serving size: 1 crab cake)

NUTRITION PER SERVING
CALORIES 140(28% from fat); FAT 4.3g (sat 0.6g,mono 1.8g,poly 1.6g); PROTEIN
16g; CHOLESTEROL 59mg; CALCIUM 94mg; SODIUM 382mg; FIBER 0.5g; IRON 1.1mg;
CARBOHYDRATE 8.4g

Cider Chicken with Apples and Thyme

Recipe courtesy of Love1017

Makes 4 servings

6 WW points per serving

4 (5-ounce) skinless boneless chicken breasts

1/2 teaspoon salt

1/2 teaspoon coarsely ground black pepper

2 teaspoons olive oil

1 cup frozen pearl onions, thawed (I just used chopped)

4 strips turkey bacon, diced

1 Golden Delicious apple (unpeeled), cored and cut into chunks (I used 2 granny smith)

1 tablespoon fresh chopped thyme or 1 teaspoon dried

1 cup apple cider

1/4 cup reduced-sodium chicken broth

Thyme sprigs for garnish

1. Sprinkle the chicken breasts with salt and pepper

2. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and sauté until golden and tender, about 4 minutes on each side. Transfer the chicken to a plate.

3. Add the onions and bacon to the skillet. Cook, shaking the pan occasionally, until the onions are softened and browned, about 89 minutes. Add the apple and thyme, cook until the apple is tender and golden, about 5 minutes. Stir in the cider and broth. Raise the heat to high and cook until the sauce boils and thickens slightly, about 5 minutes. Return the chicken to the skillet briefly to heat through. Arrange the chicken on a platter, spoon the sauce on top, and garnish with the thyme sprigs.

For variety, you can also use boneless pork loin chops or turkey cutlets instead of chicken.

WW suggests a side of microwaved sweet potato slices, sprinkled with brown sugar and chopped walnuts.

Chinese Chicken Legs

Recipe courtesy of raesue

Ingredients:

• 8 Scallions coarsely chopped
• 2/3 cup prepared bbq sauce
• 2 Tbsp soy sauce
• 2 Tbsp oyster sauce
• 2 Tbsp honey
• 1 Tbsp sugar
• 2 tsp grated peel fresh ginger
• 1 tsp hot sauce
• 1 garlic clove minced
• 2 ¼ lb skinless chicken drumsticks
• 2 tsp sesame seeds

Directions:

1. Preheat oven to 400.  Line the bottom of a large baking pan with foil or parchment paper
2. Combine the scallions, bbq sauce, soy sauce, oyster sauce, honey, sugar, ginger, hot sauce, and garlic in a large bowl.  Add the chicken legs and toss until well coated.
3. Place the chicken in the baking pan.  Spoon any remaining sauce over the chicken.  Cover loosely with aluminum foil and bake for 20 minutes.  Remove the foil and continue baking until the chicken is browned and cooked through, and the sauce is thickened (about 20 minutes longer).  Sprinkle with the sesame seeds.

Per serving: 4 WW points (makes 6 servings, usually equals 2 legs per serving)

Chicken/Turkey Meatloaf Recipe

Recipe courtesy of Lishie0729

    * 1 egg white
    * 3 tablespoons ketchup
    * 1 tablespoon Worcestershire sauce
    * 1/2 teaspoon Dijon mustard
    * 1/2 cup oat bran
    * 1/2 cup chopped green pepper
    * 1/4 cup finely chopped onion
    * 2 tablespoons chopped ripe olives
    * 1 garlic clove, minced
    * 1/4 teaspoon celery salt
    * 1/4 teaspoon dried marjoram
    * 1/4 teaspoon rubbed sage
    * 1/4 teaspoon pepper
    * 1 pound ground turkey

   1. In a large bowl, combine the egg white, ketchup, Worcestershire
sauce and mustard. Stir in the oat bran, green pepper, onion, olives,
garlic, celery salt, marjoram, sage and pepper. Crumble turkey over
mixture and mix well.
   2. Pat into a loaf in an 11-in. x 7-in. x 2-in. baking dish coated
with nonstick cooking spray. Bake, uncovered, at 375 degrees F for 55-65
minutes or until a meat thermometer reads 165 degrees F.

Nutritional Analysis: 1 serving equals 253 calories, 12 g fat (3 g
saturated fat), 82 mg cholesterol, 421 mg sodium, 14 g carbohydrate, 3 g
fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

Chicken Sauté with Pine Nuts

Recipe courtesy of LBR_NJ

POINTS® Value: 5

Servings: 4

Preparation Time: 13 min

Cooking Time: 12 min

Level of Difficulty: Moderate

Pan sauces like this one take advantage of tasty tidbits left behind when sautéing poultry or meat.

• 2 Tbsp all-purpose flour

• 1/2 tsp table salt

• 1/4 tsp black pepper

• 1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces

• 2 tsp olive oil

• 1 1/3 oz pine nuts, about 4 tsp

• 1 pound asparagus, thin

• 2 medium shallot(s), chopped

• 2 medium garlic clove(s), minced

• 2 Tbsp fresh tarragon, chopped

• 1 cup fat-free chicken broth, reduced-sodium

• 1/8 tsp black pepper, or to taste

Instructions

• Preheat oven to 400ºF.

• In a flat dish or plate, stir together flour, salt and pepper. Dredge chicken in flour, coating both sides and patting off excess.

• In a large, nonstick skillet, warm olive oil over medium-high heat. Add chicken and sauté on both sides until nicely browned. Transfer chicken to a baking sheet and place in oven until cooked through, about 8 minutes.

• While chicken is baking, make asparagus and pine nut topping: Reduce heat to medium and add pine nuts to pan. Sauté until golden brown, about 2 minutes. Add asparagus, shallots and garlic; sauté until tender, about 4 minutes. Remove from pan and set aside.

• Add tarragon and chicken broth to pan and boil until broth is reduced by half. Return vegetables to pan, season with pepper and stir to heat.

• Set each breast on a plate and top with asparagus mixture. Serve immediately.

• Flavor Booster: Use a grill pan to sear chicken and give the poultry appealing grill marks. At the same time you can eliminate the flour and olive oil. Spray the grids of a stovetop grill pan with nonstick cooking spray. Heat the pan until a drop of water sizzles. Add the chicken breasts. Sear 2 minutes per side. Finish the chicken in the oven as directed.

Broiled Shrimp Scampi

Recipe courtesy of Lishie0729 & Cathy&John

1 1/2 pounds large shrimp, peeled and deveined, tails left on, patted dry
1 tablespoon olive oil
2  garlic cloves, minced
Coarse salt and ground pepper
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley
Lemon wedges, for serving

1.   Heat broiler with rack set 4 inches from heat. Place shrimp on a large broiler proof rimmed baking sheet.

2.   Sprinkle with oil and garlic, and season generously with salt and pepper; toss to coat. Arrange shrimp in a single layer.

3.   Broil until opaque throughout, 3 to 4 minutes. Sprinkle with lemon juice and parsley; toss to combine. Serve immediately; garnish with lemon wedges.

Per serving: 215 calories; 6.3 grams fat; 34.7 grams protein; 2.8 grams carbohydrates; 0.1 gram fiber.

Baked Ziti with Turkey Sausage

Recipe courtesy of Kristen8/16/03

Makes 8 servings POINTS value per serving: 6

Ingredients
3/4 pound mild turkey sausage, casings removed
1 medium onion, chopped
1 medium green bell pepper, cored, seeded and chopped
One 28-oz can diced tomatoes
One 10-oz package frozen peas, thawed
2 Tbsp tomato paste
1 tsp dried oregano
1 tsp dried basil
1/2 tsp dried thyme
1/2 tsp fennel seeds
1/2 tsp freshly ground black pepper
12 oz dried whole wheat ziti, cooked according to the package's
instructions and drained
6 oz fat-free Mozzarella cheese, grated*
Note* If the cheese is too soft to grate easily, allow it to "harden"
in the freezer for 15 minutes, and then proceed.

Instructions

• Position the rack in the center of the oven and preheat the oven to 350°F. 
• Crumble the sausage meat into a large saucepan and brown over medium heat, stirring often, about 4 minutes. 
• Drain off any fat, then add the onion and bell pepper. Cook, stirring often, until softened, about 3 minutes. 
• Stir in the tomatoes, peas, tomato paste, oregano, basil, thyme, fennel seeds, salt and pepper. Bring to a simmer, then reduce the heat and cook uncovered 5 minutes, stirring often. 
• Stir in the pasta and half the grated cheese. Spread evenly into a 9 x 13-inch baking pan. Top evenly with the remaining cheese. 
• Bake until the cheese has melted and the casserole is bubbling, about 20 minutes. Let stand 10 minutes at room temperature before serving.

Angel Hair Pasta with Plum Tomatoes and Fresh Basil

Recipe courtesy of linda98ny

4 servings: 5pts per serving.

6oz angel hair pasta
1Tbs extra virgin olive oil
1 garlic clove crushed (I add a little more but we
like garlic)
6 plum tomatoes, peeled, seeded and chopped
1/2 cup minced fresh basil
1/2 tsp salt
2 tsp balsamic vinegar
1 1/2 oz Parmesan cheese, shaved

Cook pasta according to package directions.  Drain,
set aside and keep warm.
In a large nonstick skillet, heat the oil.  Add the
garlic and sauté until fragrant about 30 sec.  Add the
tomatoes and cook, stirring as needed, until softened,
about 5 min.  Stir in the basil, salt and pepper: cook
until the tomatoes are very soft, about 5 min.  Pour
over the pasta; toss with vinegar. Serve topped with
the parmesan. 

Per serving: 268 calories, 8g total fat, 3mg saturated
fat, 8mg cholesterol, 504 mg sodium, 39g total
carbohydrate, 3g fiber, 11g protein, 170mg calcium

15 Minute Chicken Rice & Broccoli Dinner

Recipe courtesy of ilovemynatester

(Diabetes association (online))
Number of Servings: 4 
Serving Size:  1/4th of recipe 

Ingredients

1 Tbsp oil          
boneless chicken breast halves  4 ea        
1 can condensed reduced-sodium cream of chicken soup
1 1/2 cups water          
2 cups Minute White Rice, uncooked          
fresh broccoli florets 2 cups        
Preparation Instructions 

1. Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook 4 minutes on each side or until cooked through. Remove from skillet. 
2. Add soup and water to skillet. Bring to boil.  
3. Stir in rice and broccoli. Top with chicken; cover.  Cook on low heat 5 minutes. Note: Increase oil to 2 tbsp. if using a regular skillet.  

Exchanges Per Serving
3 Starch
3 Very Lean Meat
1 Fat

Nutrition Information
Amount per serving
Calories 410
  Calories From Fat 90
Total Fat 10  g
  Saturated Fat 3  g
Cholesterol 65  mg
Sodium 660  mg
Total Carbohydrate 46  g
  Dietary Fiber 3  g
  Sugars 2  g
Protein 33  g

Tortilla Soup

Recipe courtesy of Kristen8/16/03

POINTS® Value: 2
Servings:  4
Preparation Time:  20 min
Cooking Time:  20 min
Level of Difficulty:  Easy  
Mexican cooks serve this soup as a nourishing, comforting first course. But you can add diced cooked chicken or turkey to turn it into a fulfilling, healthy main course. 

4 medium corn tortilla(s)
1/2 tsp garlic salt
1 small onion(s), chopped
1 medium garlic clove(s), minced
2 medium tomato(es), cored and chopped
1 average serrano chile, cored, seeded and minced (use 1 chile)
1 medium yellow pepper(s), cored and chopped
3 cup fat-free chicken broth
2 Tbsp cilantro, minced
1/4 tsp table salt
1/4 tsp black pepper

Instructions
Preheat oven to 400ºF. Sprinkle each tortilla with 1/8 teaspoon garlic salt, then cut each into 6 wedges. Place on cookie sheet; bake until crisp, about 8 to 10 minutes. Remove from oven and set aside.  In a food processor fitted with a steel blade, combine onion, garlic, tomatoes, chile and pepper. Process until vegetables are finely
chopped.  Coat a 3-quart pot with cooking spray. Add vegetables; sauté until crisp-tender, about 5 minutes. Add chicken broth; simmer until vegetables are tender and flavors are blended, about 5 minutes. Stir in cilantro, salt and pepper.  Spoon soup into 4 bowls. Top each with 1/4 toasted tortillas. Yields about 1 1/2 cups per serving.

Pacific Sizzle Salad

Recipe courtesy of divagrrl23

INGREDIENTS
1 (11-oz.) can mandarin orange segments, chilled and drained
1 mango, peeled and cubed
1 medium avocado, peeled, pitted and cubed
1 medium cucumber, peeled, seeded and cubed
1 red bell pepper cut into thin strips
3 tablespoons lime juice
2 tablespoons ginger flavored soy sauce
1 tablespoon stir fry sauce
2 tablespoons brown sugar
2 tablespoons minced red onion
2 tablespoons minced cilantro

DIRECTIONS
1. In large bowl, toss together mandarin oranges, mangos, avocado,
cucumber and bell pepper with lime juice.
2. Combine remaining ingredients for dressing small bowl; blend well
and toss gently with mandarin orange mixture.
3. Stir in cilantro and serve immediately.

Mediterranean Greek Pizzas

Recipe courtesy of lchecks

Ingredients

4 (8-inch) pita bread rounds

1 teaspoon olive oil

1 can cannellini beans, rinsed and drained

2 teaspoons lemon juice

1 medium clove garlic, minced

1/2 cup chopped seeded tomato

1/2 cup finely chopped red onion

Crumbled feta cheese

2 tablespoons thinly sliced pitted black olives (I use kalamata olives, YUM)

Preparation

1) Preheat oven to 450F. Arrange pita rounds on baking sheet; brush tops with oil. Bake 6 minutes.

2) Meanwhile, place beans in small bowl; mash lightly with fork. Stir in lemon juice and garlic. (I do this in the food processor, and I usually mix the onions into the mixture ...)

3) Spread bean mixture onto pita rounds to within 1/2 inch of edges. Arrange remaining ingredients on pitas. Bake 5 minutes or until topping is thoroughly heated and crust is crisp. Cut each pizza into wedges. Serve hot.

Feta-and-Veggie Stuffed Zucchini

Recipe courtesy of knittygrl

POINTS: 2

4 medium zucchini

4 large tomato(es), cored and finely chopped

2 medium shallot(s), or 1 small onion, finely chopped

2 cup mushroom(s), finely chopped

2 Tbsp basil, fresh, minced

1/2 tsp table salt

1/4 tsp black pepper

1 1/3 oz reduced-fat feta cheese, about 1/4 cup, crumbled

8 Tbsp fat-free ranch salad dressing

Slice zucchini in half lengthwise. In a large pot of boiling water, cook until tender, about 8 to 10 minutes. Drain well. Scoop out and discard pulp in center.

Coat a large nonstick skillet with cooking spray. Add tomatoes, shallots or onion, and mushrooms. Cook over medium-high heat until pulpy, about 5 minutes. Stir in basil, salt and pepper.

Generously spoon filling into 8 zucchini halves. Arrange 2 per plate.

In a bowl, stir together feta cheese and salad dressing. Drizzle over stuffed zucchini. Yields 2 stuffed and dressed halves per serving.

 

Edamame and Shiitake Mushroom Sauté

Recipe courtesy of raesue

Ingredients:

1 ½ tsp canola oil

½ C chopped onion

2 garlic cloves, minced

1 tsp grated, peeled fresh ginger

¾ C water

1 ½ C frozen shelled edamame

½ lb fresh shiitake mushrooms (stems discarded), sliced

1 Tbsp soy sauce

Directions:

1. Heat the oil in a large nonstick skillet over medium high heat.  Add the onion, garlic and ginger, cook stirring frequently until softened, about 2 minutes.  Add the water and cook, stirring to scrape the brown bits from the skillet.  Add the edamame; reduce the heat and simmer, covered, 2 minutes.  Add the mushrooms and cook, uncovered, stirring frequently, until the mushrooms and edamame are tender, about 6 minutes
2. Remove the skillet from the heat.  Stir in the soy sauce and serve at once

Per Serving:  2 WW points (3/4 cup per serving)

Baked Potato Soup

Recipe courtesy of Kristen8/16/03

POINTS® Value: 5
Servings:  6
Preparation Time:  15 min
Cooking Time:  70 min
Level of Difficulty:  Moderate  

This luscious and satisfying soup replicates the great flavor of a baked potato topped with the works - except we've used healthier toppings like turkey bacon and reduced-fat versions of sour cream and cheese.

Ingredients
1 bulb garlic clove(s), large, slice 1/4-inch off top
3 pound potato(es), 6 large baking potatoes, rinsed, pierced with a fork
6 slice Louis Rich Turkey Bacon, or other brand
4 cup reduced-sodium chicken broth
1 1/2 Tbsp thyme, fresh, chopped
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
6 Tbsp reduced-fat sour cream
6 Tbsp low-fat shredded cheddar cheese
6 Tbsp scallion(s), sliced

Instructions
Preheat oven to 400ºF. 

Wrap entire garlic bulb tightly in foil; place garlic and potatoes in oven. (You do not need to put them on a pan - they can go right on an oven rack).
Bake garlic until soft when squeezed, about 45 minutes; remove from oven and let cool. Continue baking potatoes until tender when pierced, about 15 minutes longer; let potatoes stand until cool enough to handle.
Meanwhile, cook bacon in a large nonstick skillet over medium-high heat until browned, about 6 minutes. Remove bacon to paper towels to drain off any fat; chop bacon.
Unwrap garlic and squeeze pulp from bulb with hands into a large saucepan. Peel potatoes and add to saucepan; mash with a potato masher until smooth. Gradually stir in broth, thyme, salt and pepper until blended; place saucepan over medium heat and cook until hot, stirring occasionally, about 5 to 10 minutes.
Spoon 1 1/3 cups of soup into each of 6 soup bowls. Top each with 1 tablespoon of sour cream, 1 tablespoon of cheese, 1 rounded tablespoon of bacon and 1 tablespoon of scallions. Grind fresh pepper over top if desired.

Vegetable & Stuffing Bake

Recipe courtesy of Azureina

* I’ve only used broccoli to make this dish, but I’m sure you could substitute any vegetable you prefer.

Ingredients:

• ¾ cup Miracle Whip Dressing
• ½ cup milk
• 1 pkg. (6 oz.) Stuffing Mix
• 1 pkg. (16 oz.) frozen broccoli florets, thawed, drained *
• 1 cup shredded cheddar cheese

Directions:

1. Preheat oven to 350 degrees F.
2. Mix dressing and milk in large bowl until well blended. Add remaining ingredients; mix lightly.
3. Spoon into 11x7-inch baking dish.
4. Bake 20 to 25 minutes or until heated through.

Makes 6 servings.

Quiche Lorraine

Recipe courtesy of beachbrat

1- 9 inch pie crust, unbaked

1 teaspoon butter

4 slices turkey bacon

1/4 cup finely chopped onion

1/2 cup Swiss cheese (bag of shredded)

4 eggs, slightly beaten

1 cup milk

1 cup half and half

Pinch of nutmeg

1/2 tsp salt

1/4 teaspoon pepper

In a small saucepan heat butter, add bacon and cook 5 minutes or until golden brown.  Remove bacon and set aside.  Add onions to pan cook 5 minutes.  Cover pie crust with bacon and onions and 1/4 of the cheese.  In mixing bowl, combine remaining cheese, eggs, milk, half/half, nutmeg, salt and pepper.  Mix well pour over bacon mixture.  Bake at 450 for 15 minutes then reduce to 350 for another 20 minutes or until custard is well set.  Serve hot.....Serves 4-6

Spinach Quiche

Recipe courtesy of Allison711

• 1/2 cup light mayonnaise
• 1/2 cup milk
• 4 eggs, lightly beaten
• 8 ounces shredded reduced-fat Cheddar cheese
• 1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
• 1/4 cup chopped onion
• 4 slices of cooked bacon, crumbled
• 1 (9 inch) unbaked pie shell

DIRECTIONS

1. Preheat oven to 400 degrees F (200 degrees C). Line a cookie sheet with foil.
2. In a large bowl, whisk together mayonnaise and milk until smooth. Whisk in eggs. Layer spinach, cheese, and onion in pie shell, making several layers of each. Pour in egg mixture. Place quiche on prepared cookie sheet. Cover quiche with foil.
3. Bake in preheated oven for 45 minutes. Remove cover, and bake 10 to 15 minutes, or until top is golden brown and filling is set.