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INGREDIENTS:4 boneless skinless chicken breast halves 1 (16 ounce) jar salsa (mild, medium or hot) 3 tablespoons brown sugar 2 tablespoons balsamic vinegar 1 tablespoon Dijon mustard
PREPARATION:Place chicken breast in a 2 quart baking dish that has been sprayed with cooking spray. Combine the salsa, brown sugar, vinegar and mustard in a bowl; pour over chicken. Bake at 400 for 30 minutes.
SERVING SUGGESTIONS:Serve with steamed broccoli, rice or buttered noodles. (add appropriate points for these.)
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INGREDIENTS:1 lb chicken breasts, cut into small pieces 1 tablespoon peanut oil 1 cup bean sprouts 1/2 cup thinly sliced bamboo shoots 1 cup sliced mushrooms 1 small onion, diced 1–2 stalk celery, sliced 1 1/2 cups water or chicken broth 1 tablespoon cornstarch soy sauce cooked rice or fried rice
PREPARATION:1. In wok or non-stick skillet heat oil and stir-fry chicken until done (chicken will be white and cuts easily). 2. Add sprouts and stir then add bamboo shoots, mushrooms, onion and celery; stir thoroughly. 3. Add 1 cup of the water or broth. 4. Cover and let simmer for about 5 minutes or until celery is crisp tender. 5. Dissolve cornstarch in the 1/2 cup water and add to chicken mixture, stirring until mixture thickens. 6. Season to taste with soy sauce and serve with rice.
SERVING SUGGESTIONS:Variations: VEGETARIAN: Substitute 1 16-ounce block of extra firm tofu. Marinate tofu in 2 tablespoons soy sauce for 30 minutes prior to making this recipe. 4 servings (2 points per serving) SHRIMP: Substitute one pound of cleaned shrimp for chicken. 4 servings (3 points per serving).
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INGREDIENTS:1/2 cup fine dry breadcrumbs 1/2 cup milk 1/2 lb ground beef 1/2 lb ground pork or ground lamb salt & pepper 1/2 teaspoon allspice 1/2 teaspoon ground ginger 1/4 cup finely chopped onions 1 egg, beaten 6 tablespoons brown sugar 1/2 cup beef broth, undiluted 2 tablespoons butter, melted
PREPARATION:1. Soak the breadcrumbs in the milk until the milk is absorbed (use a good sized bowl that is big enough to hold the other ingredients). 2. Add the meat, salt, pepper, allspice, ginger, onion and egg, mix until well blended. 3. Bring 2 quarts of water to a boil, add some salt. 4. Roll the meat mixture into golfball (or a bit smaller) sized balls. 5. Drop the balls into the boiling water and cook covered for 15 minutes. 6. Meanwhile heat the oven to 350F and in a saucepan combine the brown sugar, broth& melted butter, stir& heat until the sugar is dissolved and forms a glaze. 7. Place the meatballs in a single layer in a 9X13 baking dish. 8. Spoon the glaze over the meatballs and bake uncovered for 30 minutes. 9. turn the meatballs a couple of times.
SERVING SUGGESTIONS:Serving Size 1 Meat balls Calories 51 Cholesterol 15mg Sodium 37mg Potassium 46mg Total Carbohydrate 3.6g Dietary Fiber .1g Protein 2.6g
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INGREDIENTS:( 12 ) 1/2 pound lean ground beef ( 0 ) 1 cup chopped onions ( 0 ) 1 cup chopped bell peppers ( 0 ) 2 cloves (or equivalent powder) garlic ( 4 ) 4 oz fat free grated cheese or slices ( 4.5 ) 1/2 cup reduced fat bisquick ( 1 ) 1/2 cup eggbeaters or equivalent egg whites ( 0 ) 1 tsp salt ( 0 ) 1 tsp pepper ( 2 ) 1 cup fat free milk
PREPARATION:In medium skillet, sauté onion, bell pepper and garlic in Pam. Add seasonings to taste. When tender add meat and cook till cooked through. In a casserole dish or pie plate, spray Pam to cover and add meat mixture on bottom. Sprinkle with salt and pepper, then top with cheese. In separate bowl, mix bisquick with milk and stir until no longer lumpy, add eggs and stir. Pour liquid over meat and cheese and put in preheated 400 degree oven. Cook for about 25 minutes or until knife inserted in center comes our clean.
SERVING SUGGESTIONS:I got this recipe off this board but have re done it for less points. I just made it and it is pretty good. I would like more seasonings, I think my taste buds are getting older too.
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INGREDIENTS:( 12 ) 1/2 pound lean ground beef ( 0 ) 1 medium onion chopped ( 0 ) 3 or more stalks of celery chopped ( 0 ) 1 20 oz can stewed tomatoes ( 0 ) 2 cups of water ( 0 ) 1 16 oz can tomato sauce ( 3 ) 1 15 oz can corn ( frozen might be better as they add sugar to the canned and each brand seems to have different nutrient values) ( 0 ) 1 1/2 TBSP Worcestershire sauce ( 0 ) 1 tsp salt ( 0 ) 1 tsp pepper ( 0 ) seasoning to taste ( 12 ) 1 1/2 cup uncooked macaroni
PREPARATION:Cook and stir ground beef, onion and celery in 4 quart oven proof Dutch oven beef is brown: drain, stir in remaining ingredients. leave in Dutch oven or put into crock pot or other pot. I have an electric Dutch oven. Cover and bake in 350 degree oven until liquid in absorbed and goulash is hot, about 40 minutes, stir and serve. I came up with 1 1/2 cups per serving. You could add more veggies or make smaller servings for less points.
SERVING SUGGESTIONS:Another recipe I got here. I just made it too and froze in single servings for work. I made it to have less points and it makes a lot! It even tastes pretty good.
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INGREDIENTS:1 1/2 lbs. boneless skinless chicken breasts 1 can (16 oz.) stewed tomatoes (salt-free if available) 1 onion, sliced 1 tsp. Italian herb seasoning 1 can (8 oz) tomato sauce (salt-free if available) 2 cups frozen peas
PREPARATION:Spray a large nonstick saucepan with non-stick vegetable spray. Add chicken and remaining ingredients, except peas. Cover and simmer, stirring occasionally, for 25 - 35 minutes. (If making dumplings add here.) Add peas and cook an additional 10 minutes.
SERVING SUGGESTIONS:Dumplings: Makes 6 dumplings (2 points per dumpling) 1 cup flour (unbleached if available) 1 tsp. baking powder 1/8 tsp. salt (optional) 1/3 cup skim milk 1/4 cup egg substitute (equal to one egg) Combine dry ingredients. Mix milk and egg substitute. Blend with dry ingredients, just until moistened. Drop by spoonfuls onto simmering liquid after liquid has simmered 10 minutes. Cook, uncovered, 10 minutes. Add peas, (from above recipe) cover, and simmer 10 more minutes.
This has a delicious flavor and it is especially good when served with the Dumpling recipe.
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INGREDIENTS:3 medium baking potatoes 2 tablespoons cornstarch 2 cups skim milk 1 tablespoon Dijon mustard 1/4 teaspoon pepper 1/2 cup shredded reduced-fat Swiss cheese (2 ounces) 1/2 pound deli-style sliced fat-free ham, cut into 1/2 inch strips (2 cups) 1 package (10 ounces) frozen asparagus cuts, thawed and drained
PREPARATION:Heat oven to 375 degrees. Poke potatoes with a fork. Bake about 1 hour or until tender. (OR: Poke potatoes with a fork. Zap them in the microwave on High for 10 to 13 minutes.) Mix cornstarch and milk in a 2-quart nonstick saucepan. Cook over medium heat, stirring constantly, until mixture thickens and boils. Stir in mustard, pepper and cheese until cheese is melted. Stir in ham and asparagus; heat through. Cut potatoes lengthwise in half. Serve sauce over potato halves.
SERVING SUGGESTIONS:Per serving: Calories 170, Fat 4g, cholesterol 25 mg, sodium 550 mg, carbohydrate 19 mg, Fiber 1g, protein 16 g.
Hint: You can use the sauce of this recipe to put over any leftover potatoes or rice that you have handy. If using just the sauce, reduce the points to 3 points per serving. FROM: Eat and Lose Weight (Betty Crocker)
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INGREDIENTS:1 large onion, chopped 1 green bell pepper, seeded and chopped 2 lbs medium shrimp, peeled 1 cup sliced fresh mushrooms 1 T minced garlic 1 T chopped parsley 1 10 3/4 oz golden mushroom soup 1 8-oz package fat-free cream cheese 1 T hot sauce 1/2 cup sliced green onions 1 12oz package of rotini (or any pasta with surface - not spaghetti or angel hair but almost any other) COOKED w/ no salt or oil
PREPARATION:Sauté the onion and garlic in a little chicken broth until the onion starts getting translucent, then put in the green peppers and mushrooms and sauté until tender. If using uncooked shrimp, add with the peppers and mushrooms, if using cooked shrimp, add them when the veggies are almost done because you DON'T want to overcook the shrimp! Add the parsley, soup and cream cheese, stirring until the cream cheese is melted. Add the hot sauce and green onions. Add the cooked pasta.
SERVING SUGGESTIONS:6 servings (I don't know what size the servings are, just eyeball 1/6 of the batch) at 6 points each.
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INGREDIENTS:20 ounces frozen broccoli -- thawed and drained 10 3/4 ounces condensed low-fat cream of chicken soup -- undiluted 1/2 cup crushed seasoned stuffing 1 tablespoon reduced-fat margarine -- melted 1/4 cup reduced-fat shredded cheddar cheese 1 tablespoon lemon juice
PREPARATION:Place broccoli in an 8" square baking pan coated with nonstick cooking spray. Combine soup and lemon juice; pour over broccoli. Toss stuffing and margarine; sprinkle over soup. Cover and bake at 350 degrees F for 25-30 minutes. Uncover; sprinkle with cheese. Bake 5 minutes longer until cheese is melted.
SERVING SUGGESTIONS:CAL: 81; SOD: 289mg; CHOL: 4mg; CARBO: 11g; PRO: 4g; FAT: 2g; Fiber: 6 gm
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INGREDIENTS:Four 5-ounce baking potatoes 1 tablespoon + 1 teaspoon canola oil 3/4 teaspoon paprika 1/3 cup + 2 teaspoons fine plain dried bread crumbs 3/4 teaspoon salt Pinch ground red pepper Four 4-ounce sole fillets
PREPARATION:Preheat oven to 450o F. Spray 15 x 10" jelly-roll pan with nonstick cooking spray. Cut potatoes into halves, then cut halves into 3 wedges each; place into medium bowl. Sprinkle potatoes with 1 teaspoon of the oil and 1/4 teaspoon of the paprika; toss to coat. Place coated potato wedges in a single layer onto one side of prepared pan; bake 15 minutes, until just tender. Remove potatoes from oven; leave oven on. Meanwhile, in shallow bowl or pie plate, combine bread crumbs, salt, pepper and remaining 1/2 teaspoon paprika; with fork, stir in remaining 1 tablespoon oil, blending until crumbs are evenly moistened. One at a time, press fillets into crumb mixture, turning to coat both sides (fillets will not be completely coated); place coated fillets in a single layer onto pan with potatoes. Bake 12 minutes, until fish flakes easily when tested with fork and potatoes are browned and tender.
SERVING SUGGESTIONS:Serve this British specialty with malt vinegar or fresh lemon juice, to be sprinkled on the fish and chips at the table. If sole is unavailable, other delicate, white-fleshed fish can be used; try cod, scrod or whiting. SERVING (1 FISH FILLET, 6 POTATO WEDGES) 291 Calories, 7 g Total Fat, 1 g Saturated Fat, 54 mg Cholesterol, 60 mg Points: 6
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