WW Crab Rangoon

Recipe courtesy of jerzeygirl4ever

Ingredients List  

• 2 tsp. olive oil  
• 2 med. garlic cloves (minced)  
• 2 med. scallions (minced)  
• 2 tbs. snow peas (chopped)  
• 6 oz. canned crabmeat (drained)  
• 4 oz. light cream cheese  
• 2 tsp. low-sodium soy sauce  
• 24 wonton wrappers  

Instructions

Preheat oven to 350, Coat a large baking sheet with cooking spray. Heat oil in a small skillet over med. high heat. Add garlic, scallions, and snow peas and sauté until just tender. Remove from heat and stir in crabmeat, cream cheese, and soy sauce with a wooden spoon; mix gently to combine. Place wonton wrappers on a flat surface. Drop crab mixture by teaspoonfuls onto the center of each wrapper. Dip a finger into water and use it to moisten edges of wrapper; fold over one corner. Press sides together with a fork to seal. Place wontons on baking sheet. Spray cooking spray on top (this will make them crispy). Bake until golden brown, about 20 minutes.  

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.

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)

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)

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

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 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.

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

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.

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.

QUICK Chicken Parm

Recipe courtesy of nisinash

1 package of Perdue reduced fat breaded chicken
breasts
(green package in the meat section
Favorite jarred tomato sauce
Mozzarella Cheese

Place the chicken breasts on a baking sheet in the oven to "crisp" for a few minutes @ 375 degrees.  When they are warmed through, add one table spoon of sauce to the top and a slice of mozz. cheese.  Put back in the oven for 5 minutes to the cheese is a desired golden brown.

WW Point Values:
1 chix breast is 1 point

Use the slider for the tomato sauce (brand dependant)
but it is usually 2 tablespoons for ZERO points.

I use shredded RF Part Skim Mozz for 1 point

I served with Whole Wheat pasta and a HUGE salad.

Turkey Tacos

Recipe courtesy of nisinash
1 Pound ground turkey BREAST (try to find it, it is the leanest)
1 packet taco seasonings
1 package guiltless gourmet whole wheat wraps (or any wrap you would like)
Chopped tomatoes
Shredded lettuce
FF Sour Cream
Salsa

Cook according to the directions on the back of the taco seasoning  packet . . . couldn't be easier!  Toss the wraps in the micro for a few seconds and put all the fixings in small bowls. 

Sausage and Eggwhite Dinner Scramble

Recipe courtesy of nisinash

Liquid Egg Whites
Al Fresca Homestyle Chicken Sausage
Chopped onions
Salt and Pepper
Sliced mushrooms

Sauté the onions and mushrooms in a pan until they
are soft.  Slice up sausage and add to onions and
mushrooms.  Pour in the liquid egg whites and keep
moving around the pan until they are cooked through.
Add salt and pepper to taste.

Point Values:
1 link of sausage is 1 point
  * I slice up small so I only use 2 for the whole
dish
Egg Whites
  * Use the slider and the NI on the back of the box.