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INGREDIENTS:1 pkg. Louis Kemp Crab Delights (8 oz. flaked) 3/4 c. Sargento Light Shredded Mexican Cheese 4 oz. fat free cream cheese (cut into 1/4" cubes) 1/4 c. green onions sliced 1/2 t. salt 1/2 t. basil 1/2 c. Reduced Fat Bisquick 1 c. skim milk 1/2 c. Egg Beaters
PREPARATION:Mix crab, shredded cheese, cream cheese, onions, salt and basil in a medium bowl. Spread mixture into the bottom of a 9" pie plate sprayed with nonstick cooking spray. Beat remaining ingredients with an electric mixer for 1 minute. Pour over crab mixture. Bake at 375 degrees for about 40-45 minutes.
SERVING SUGGESTIONS:6 servings - 3 points each Friday was always FISH Day at our house when I was growing up -- Happy Friday!
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INGREDIENTS:1 Cup Long-grain Brown Rice -- uncooked 1 Clove Garlic -- minced 3 Cups Water 2 Medium Carrots -- shredded 2 Teaspoons Beef Bouillon Granules 1 Teaspoon Dried Parsley 1/2 Teaspoon Dried Basil 1/2 Teaspoon Onion Flakes 1 Pound Extra Lean Ground Beef, 7% Fat -- browned and drained 1/2 Cup Lowfat Cheddar Cheese -- shredded
PREPARATION:Preheat oven to 325 degrees F. Coat a 9 inch baking dish with cooking spray. In a large saucepan coated with cooking spray, sauté rice and garlic until golden brown. Stir in water, carrots, bouillon, parsley, basil and onion. Bring to a boil. Reduce heat; cover and simmer for 5 minutes. Stir in cooked beef. Pour into prepared dish. Cover and bake 45 minutes, stirring twice. Uncover, sprinkle with cheese. Bake 5 minutes longer or until cheese is melted.
SERVING SUGGESTIONS:Fiber Grams:2 WW Points:5.5 Per serving: 267 Calories; 6g Total Fat;; 15g Protein; 27g Carbohydrate; 2mg Cholesterol; 185mg Sodium Food
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INGREDIENTS:2 tsp ground cumin 2 tsp ground coriander 2 tsp black pepper 2 small shallots 2 Tbsp olive oil 1 tsp table salt 1 clove garlic 3 1/2 pound lean pork tenderloin 12 servings corn husks PREPARATION:Soak corn husks in warm water for 1 hour, drain, pat dry. Mix ground spices , shallot, olive oil, salt, and garlic in small bowl until paste forms. Rub pork on all sides with spice paste. Cover and chill at least 3 hours or overnight. Tear 4 corn husks lengthwise into strips 1/2 to 3/4 inch wide. Cut pork tenderloin crosswise into 8 equal logs. Place 1 pork tenderloin log in center of each remaining corn husk. Wrap husk around pork and tie center and ends of each with corn husks as for tamales, enclosing pork completely. Place pork on baking sheet. (Can be prepared 1 day ahead. Cover with damp kitchen towel, then foil, and refrigerate). Preheat oven to 350 degrees F. Bake pork bundles uncovered until instant-read thermometer inserted into thickest part of each piece reads 150 degrees or 35 to 40 min. depending on thickness of pork.
SERVING SUGGESTIONS:For presentation: Place 1 pork bundle on each of 8 plates. Remove husk from 1 end of each; Fold corn husk back slightly, exposing come of meat.
Spoon Cranberry-Avocado Salsa alongside and serve. See Miscellaneous Good Stuff for the recipe.
8 servings 6 points ea.
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INGREDIENTS:1/2 cup plain nonfat yogurt 3 tablespoons thawed frozen orange juice concentrate 2 teaspoons chopped fresh thyme (or 2 tsp. dried thyme) 2 teaspoons grated orange zest* 1/2 teaspoon freshly ground black pepper 4 6-ounce chicken thighs, skinned
PREPARATION:1. Preheat broiler 2. In an 8" square baking pan, combine yogurt, orange juice concentrate, thyme, orange zest, and pepper. Brush or spoon mixture onto chicken, turning to coat thoroughly. (Reserve any left over sauce.) Let stand 5 minutes. 3. Broil chicken mixture 5" from heat, turning once, about 15minutes or until chicken is browned and cooked through. Serve with yogurt mixture.
SERVING SUGGESTIONS:Makes 4 servings - 5 points each Per serving: 217 calories, 9 g total fat, 81 mg cholesterol, 97 mg sodium, 8 grams carbohydrate, 0 fiber, 24 g. protein, 77 mg. calcium * The zest of the orange is the peel without any of the pulp (white membrane). To remove zest from orange, use a zester or fine side of a vegetable grater; wrap orange in plastic wrap and refrigerate for use at another time, or slice orange thinly and use it as a side accent for the meal. From: Weight Watchers Quick Meals in 30 minutes or Less
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INGREDIENTS:2/3 c chopped onion 3/4 c rice, cooked 1 Tbsp. margarine 1 c sliced mushrooms 10-oz can chicken broth 1 c water 1 medium tomato, peeled and diced (or one can diced tomatoes without liquid) 1 1/2 tsp. chili powder 1/2 tsp. salt (omit salt if using canned tomatoes) 1/2 tsp marjoram, crumbled 1 c diced cooked lean ham 1/4 c chopped fresh parsley
PREPARATION:In a large skillet, sauté onion and rice in margarine for 5 minutes. Add mushrooms, broth, water, tomato, chili powder, salt, marjoram, and ham to the skillet. Bring to a boil and cover the skillet tightly. Simmer for 20 minutes. Stir in parsley. Serve.
SERVING SUGGESTIONS:Serving size: 3/4 cup Makes 8 servings 2 points per serving Tip: serve steamed broccoli sprayed with IBCINB spray with this dish for a 0-point side dish. 137 calories, 4 g fat, 12 mg cholesterol, 466 mg sodium, 18 gm carbohydrate, 9 g protein, 12 mg calcium From: 366 Low-fat Brand-Name Recipes
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INGREDIENTS:1 Tbsp. lemon juice 2 tsp. soy sauce 1/4 tsp. salt 1/4 tsp. ginger 1/8 tsp. pepper 4 chicken breast halves, boned and skinned 8-oz. can light pears in juice 8-oz. can light peaches in juice
PREPARATION:Preheat oven to 350 degrees. Combine lemon juice, soy sauce, ginger, and pepper. Pour over chicken in a shallow baking dish. Bake for 15 minutes. Add drained fruit to pan. Baste fruit with liquid from bottom of pan. Continue baking 10 more minutes. Serve with brown rice.
SERVING SUGGESTIONS:Serving size: 1 chicken breast half + 4 oz. fruit. Makes 4 servings. 4 points per serving
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INGREDIENTS:8 oz. spinach noodles, dry 1 c. sliced onion 1/2 c chopped green pepper 1 Tbsp. vegetable oil 1 1/2 c low-fat cottage cheese 1/2 c plain nonfat yogurt 1 1/2 Tbsp Worcestershire sauce 1/4 tsp pepper 1/4 tsp garlic powder 1 c shredded part-skim mozzarella cheese
PREPARATION:Preheat oven to 400 degrees. Cook noodles according to package directions. Drain and set aside. In a small skillet, sauté onion and green pepper in oil until onion is tender and golden. In a large bowl, combine noodles, onion, pepper, cottage cheese, yogurt, Worcestershire sauce, pepper, garlic, and cheese. Toss to mix. Transfer to a 2-quart baking dish that has been sprayed with nonfat cooking spray. Cover and bake for 15 minutes. Remove cover and bake an additional 5 minutes.
SERVING SUGGESTIONS:High in calcium and low in points! Serving size: 1 1/2 cup. Makes 8 servings. 3 points per serving. 152 calories, 6 g fat, 25 mg cholesterol, 346 mg sodium, 11 g carbohydrate, 2 g fiber, 15 gm protein, 248 mg calcium.
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INGREDIENTS:3/4 lb beef boneless sirloin steak 3 c uncooked radiatorre (nugget) pasta 1/2 tsp pepper 1 pkg fresh or frozen broccoli cuts; (6-cups) 2 tomatoes, diced, or 1 15-0z can diced tomatoes 1 cup beef broth 2 tblsp cornstarch 2 tblsp Worcestershire sauce
PREPARATION:Trim fat from beef. Cut beef into 1/4 -inch strips. Cook and drain pasta as directed on package. While pasta is cooking, spray 12-inch skillet with cooking spray; heat over medium-high heat. Add beef to skillet; sprinkle with pepper. Cook 2 to 3 minutes, stirring frequently, until brown Stir in broccoli, tomatoes and broth; reduce heat. Cover and simmer about 10 minutes, stirring occasionally, until broccoli is crisp-tender. Mix cornstarch and Worcestershire sauce; stir into beef mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Toss beef mixture and pasta.
SERVING SUGGESTIONS:Yield: 6 Servings 5 points per serving Calories 270 (Calories from fat 30 g) Fat 3 g (Saturated 1 g): Cholesterol 30 mg, Sodium 500 mg, Carbohydrate 44 g (Dietary Fiber 4 g): Protein 21 g Diet Exchanges: 2 starch, 2 lean meat
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INGREDIENTS:1 whole chicken - (aboutt 3 1/2 lbs) 1 can jellied cranberry sauce 1 envelope onion soup mix 1/2 cup water
PREPARATION:Mix cranberry sauce, soup and water. Place on bottom of pot. Top with chicken and cook on LOW for 6 to 8 hours.
SERVING SUGGESTIONS:this is from www.justcrockpotrecipes.com Enjoy! Susan
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INGREDIENTS:1/2 pound skinless boneless chicken breast -- cut into 1/4" strips 1 onion -- chopped 2 cloves garlic -- minced 1 28 ounce can crushed tomatoes -- (no salt added) 1/2 teaspoon black pepper -- freshly ground 1 teaspoon Italian seasoning 2 cups ziti or penne pasta 2/3 cup nonfat ricotta cheese 1/3 cup part-skim mozzarella cheese -- shredded 2 tablespoons grated parmesan cheese
PREPARATION:1. Spray a large nonstick skillet with nonstick cooking spray; heat. Add the chicken and cook, turning as needed, until lightly browned, 5-6 minutes. Transfer to a plate. 2. Preheat the oven to 375 degrees. 3. Spray the same skillet with more nonstick cooking spray. Add the onion and garlic; cook, stirring as needed, until softened, about 5 minutes. Add the tomatoes, Italian seasoning and pepper; bring to a boil. Reduce the heat and simmer, uncovered, stirring as needed, until the mixture is thickened slightly, 8-10 minutes. 4. Meanwhile, cook the ziti according to package directions. Drain and mix with the ricotta cheese. 5. Pour half of the tomato mixture into a 13X9" baking pan, layer with the ziti mixture, the chicken and the remaining tomato mixture. Sprinkle with the cheeses. Bake until hot and bubbling and the cheese is melted, 15-20 minutes.
SERVING SUGGESTIONS:Serves 4 generous servings, 7 points each
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