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. 

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.