INGREDIENTS:Nonstick cooking spray 1/2 pound fresh spinach, trimmed 12 medium-size mushrooms (1/2 to 3/4 pound) 1 tablespoon unsalted margarine 1 clove garlic, minced 1/4 teaspoon dried oregano, crumbled 1 tablespoon lemon juice 2 tablespoons fine dry bread crumbs
PREPARATION:1. Preheat the oven to 400 degrees F. Lightly coat an 8x8x2" baking pan with the cooking spray and set aside. 2. Wash the spinach and place in a medium-size heavy saucepan with just the water that clings to the leaves; cook, covered, over moderate heat for 2 to 3 minutes or until wilted. Drain and cool the spinach; then, with your hands, squeeze out the liquid Chop fine and set aside. 3. Remove the mushroom stems and chop fine. In a heavy 7-inch skillet, melt the margarine over moderate heat. Add the garlic and cook for 30 seconds. Stir in the chopped mushrooms and cook for 5 minutes or until golden. Mix the spinach and the oregano and cook, stirring, 1 minute longer. Stir in the lemon juice and remove from the heat. 4. Fill the mushroom caps with the spinach mixture, sprinkle with the bread crumbs, and transfer to the baking pan. Bake, uncovered, for 10 to 15 minutes or until the bread crumbs are lightly browned. Serve immediately.
SERVING SUGGESTIONS:Serves 4 Per serving: Calories 20 Total Fat 1 g Cholesterol 0 mg Protein 1 g. Carbohydrates 2 g Sodium 19 mg. Fiber 1 g |
INGREDIENTS:10 oz Campbell's (U.S.) Select 98% Fat-Free Cream of Mushroom Soup 1/2 cup fat-free milk 1 tsp Worcestershire sauce 1/4 tsp black pepper 16 oz frozen cut green beans 5 1/2 servings French fried onions
PREPARATION:Preheat oven to 350 degrees In a 1 1/2 quart casserole dish, mix soup, milk, Worcestershire sauce, pepper, thawed and drained green beans, and 1/2 of the onions. Bake 25 minutes or until hot. Stir, Sprinkle remaining onions over the bean mixture. Bake 5 more minutes.
SERVING SUGGESTIONS:Yields about six 3/4 cup servings Special Notes: French fried onions equals half of a small(2.8 oz.) can or 1.4 ounces
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INGREDIENTS:15 ounces tiny new potatoes (scrub but leave skin on.) 2 tablespoons plain nonfat yogurt 1 teaspoon chopped fresh rosemary 1 teaspoon Dijon-style mustard 1/2 teaspoon lemon juice
PREPARATION:1. In a medium saucepan, cover potatoes with water. Bring to a boil; reduce heat to low. Simmer 12 minutes, until potatoes are tender; drain. 2. In a medium bowl, combine yogurt, rosemary, mustard, and lemon juice. Add potatoes; toss to coat.
SERVING SUGGESTIONS:Per serving: 92 calories, 0 g fat, 0 mg cholesterol, 51 mg sodium, 20 g carbohydrate, 2 g fiber, 2 g protein, 15 mg calcium.
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INGREDIENTS:5 cups fresh or frozen mixed vegetables (thawed if frozen) 3/4 cup (3 ounces) reduced-fat cheese, shredded 3/4 cup (3 ounces) fat-free cheese, shredded 4 eggs 1 cup skim milk 1 teaspoon basil 1 teaspoon dried parsley 1/8 teaspoon salt 1/4-1/2 teaspoon black pepper 1/4 teaspoon paprika 1 tablespoon grated Parmesan
PREPARATION:Heat oven to 350 degrees. In a large bowl, combine thawed vegetables and cheeses (except for Parmesan). In a separate bowl, beat together eggs, milk, basil, parsley, salt, pepper and paprika. Pour egg mixture into vegetable-cheese mixture and stir until well-blended. Pour into 13 by 9-inch baking dish (or 2-quart casserole), coated with nonstick cooking spray. Sprinkle with Parmesan. Bake for 40 minutes (55 minutes in the 2-quart casserole) or until knife inserted into center comes out clean.
SERVING SUGGESTIONS:6 servings Per serving: 160 calories; 5.4 g fat; 10.9 g carbohydrate; 154 mg cholesterol; 357 mg sodium. Points: 4 Yes, I think you could substitute Eggbeaters!! :)
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INGREDIENTS:1 (1#) bag triple-washed fresh spinach, trimmed & torn 1 onion, minced ½ Tbsp. all-purpose flour ¼ tsp. salt freshly ground black pepper Pinch ground nutmeg ¼ cup FF milk ¼ cup tub-style light cream cheese, softened
PREPARATION:1. Put the spinach in a steamer basket; set it in a large pot over 1 inch of boiling water (the leaves will be tightly packed but will reduce as they start to wilt). Cover tightly and steam until just wilted, about 2 minutes. Drain in a colander; when cool enough to handle, squeeze out the excess moisture and coarsely chop. 2. Spray a medium non-stick skillet with non-stick spray and set over medium hest. Add the onion; sauté until translucent [sweat!], 3-5 minutes. 3. Combine the salt, flour, pepper and nutmeg in a small bowl; stir into the onion. Add the milk and cream cheese; cook one minute, stirring constantly with a whisk, until blended. Add the spinach; cook, stirring constantly, until just heated through.
SERVING SUGGESTIONS:Per serving (½ Cup): 71 calories, 2 g fat, 1 g Sat Fat, 6 mg Chol, 300 mg sodium, 0 g carb, 4 g fiber, 5 g protein, 148 mg calcium. POINTS: 1
From the Weight Watcher's Greatest Hits Cookbook
Makes 4 servings,
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INGREDIENTS:1 1/2 LB. green beans, trimmed 3 Tbs. soy sauce (I used Light Soy Sauce) 1 Tbs. oriental sesame oil (I used Hot Chili Sesame Oil) 1 tsp. granulated sugar (I used Splenda) 6 garlic cloves minced.
PREPARATION:In a large pot of rapidly boiling water, cook green beans until just tender (4-5 min) While beans are cooking, in a small bowl combine soy sauce, oil and sugar; set aside. Drain beans; set aside. Spray 10" skillet with Pam, place over medium-high heat. Add garlic; cook, stirring constantly, until softened (30-40 seconds). Add green beans to skillet, cook, stirring and turning constantly, until well coated with garlic (2 min). Add soy sauce mixture; continue to stir and turn until most of the liquid is absorbed.
SERVING SUGGESTIONS:6 servings, 1 point per serving 68 calories, 2.4 g fat 4g fiber If using light soy and splenda, maybe each serving is .5 points
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INGREDIENTS:5 medium beets 2 oranges 1/2 cup orange juice 2 tablespoons water 1 teaspoon cornstarch Pinch of ground nutmeg
PREPARATION:To cook the beets, cut off the roots, then cut off the tops, leaving 2" of the stems. Place the beets in a large saucepan and add water to cover. Bring to a boil, then reduce the heat. Simmer about 35 minutes or until the beets are tender. Meanwhile, peel and section the oranges; set aside. In a small saucepan, bring the orange juice to a boil. Stir together the 2 tablespoons of water and cornstarch until dissolved. Using a wire whisk, slowly stir into the boiling orange juice. Reduce the heat to medium-low. Cook and stir until the mixture thickens and begins to boil gently. Cook and stir for 1 more minute more. Gently stir in the orange sections and nutmeg. Heat through and keep warm until ready to serve. Darinteh beets. Holding the hot beets with a fork, use a sharp knife to remove the skins. Slice the beets and arrange on individual serving dishes. Pour the orange mixture over the beets and arrange the oranges on top.
SERVING SUGGESTIONS:I LOVE BEETS I always use the canned ones.) Serves 6 (1 point per serving) This is a delicious low-fat alternative to buttered beets. Note: If fresh beets are not available, substitute 24 ounces of canned beet slices. Just heat the beats, drain and top with the orange sauce.
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