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Page last updated:
02/16/2006 04:02 AM
1 Point Per Serving 1/2 cup low-fat cottage cheese 1 can water-packed tuna, drained 1/2 small green bell pepper, diced 1/4 cup diced celery 1 tablespoon minced chives 1 teaspoon fresh lemon juice Pepper to taste
Combine ingredients in bowl; toss lightly to mix. Serve on lettuce leaves. Makes 6 servings. Per Serving: Calories: 52 Fiber: 1.5 Fat: 1 Carbohydrate: 1 Protein: 10 Cholesterol: 11 Sodium: 92. Note: I use to eat the complete recipe and count it 6 points It makes a yummy lunch to take to work.
1 tablespoon Worcestershire sauce 1 tablespoon cider vinegar 1 tablespoon soy sauce 1 teaspoon chili powder 1 clove garlic, minced 1 dash hot pepper sauce 1-1/2 pounds boneless, skinless chicken thighs, cut into strips 1 tablespoon vegetable oil 1 onion, thinly sliced 1 green bell pepper, sliced 1/2 lemon, juiced
In a medium bowl, combine Worcestershire sauce, vinegar, soy sauce, chili powder, garlic and hot pepper sauce. Place chicken in sauce, and turn once to coat. Marinate for 30 minutes at room temperature, or cover and refrigerate for several hrs. Heat oil in a large skillet over high heat. Add chicken strips to the pan, and sauté for 5 minutes. Add the onion and green pepper, and sauté another 3 minutes. Remove from heat, and sprinkle with lemon juice. Serve with rice or in a flour tortilla. Makes: 5 servings. 5 points. 7 points with tortilla, 10 points with rice, 12 points with rice & tortilla.
Roasted Potato Salad with Shallots 3 pounds small white potatoes, halved Olive oil cooking spray Salt to taste 2 teaspoons walnut oil or vegetable oil 4 shallots, finely chopped 2 cloves garlic, chopped 2 tablespoons white-wine vinegar 6 strips turkey bacon, cooked and chopped 1 tablespoon fresh thyme, minced Freshly ground black pepper to taste
Preheat oven to 500-degrees. Spread potatoes on a baking sheet and spray them with olive oil spray. Roast until brown and tender, about 25 to 30 minutes, turning occasionally. Season while hot, then cool to room temperature. While potatoes cook, pour walnut oil into a large non-stick sauté pan and warm over medium low heat. Add shallots and garlic and sauté until very soft and beginning to brown. When shallots begin to stick, stir in vinegar a little at a time. Set aside. In a large bowl, stir together potatoes, bacon, shallot mixture and thyme. Season and serve. 6 servings, 4 points per serving
3 scallions, chopped 1 tablespoon fresh oregano or 2 teaspoons dried Grated zest of 1 small lemon 3 ounce feta cheese 1 cup nonfat plain yogurt 14-1/2 ounce can diced tomatoes, drained Salt and pepper to taste 8 ounce medium-size shrimp, cleaned, peeled and de-veined 8 ounce angel hair pasta
Bring a large pot of salted water to boil. In a food processor, process scallions, oregano and lemon zest until scallions are finely minced. Add half the feta cheese, crumbling and reserving remaining feta in a small bowl. Add yogurt and blend until smooth. Transfer to a bowl and stir in diced tomatoes and reserved feta. Season and salt and pepper to taste. Add shrimp to boiling water and cook until done, about 2 minutes (less if you are using small shrimp). Remove shrimp with a slotted spoon and add to sauce. Do not drain water. When water return to a boil, add pasta and cook until al dente, about 2 minutes. Combine with sauce and serve. 4 servings. 8 points
1 cup all purpose flour 1/3 cup unsweetened cocoa 2/3 cup sugar 1/4 cup reduced-calorie margarine 1/4 cup fat free cream cheese 1 large egg white 2 tbsp fat free skim milk 1 teaspoon vanilla extract 1 serving cooking spray 24 pieces caramel candies 24 pieces pecan halves
Combine flour and cocoa in a small bowl; set aside. Beat together sugar, margarine, cream cheese, egg white, milk and vanilla extract in a large bowl; add flour mixture and blend well. Chill dough at least 30 minutes or until firm. Preheat oven to 350. Lightly coat 2 baking sheets with cooking spray. Shape dough into 1-inch balls; place on baking sheets about 1 to 2 inches apart. Press a caramel into each cookie and flatten; top each caramel with a pecan half. Bake for 10 minutes. allow cookies to cool on baking sheets and then remove to a wire rack to cool completely. Yields 1 cookie per serving. 24 servings, 2 points per serving
1 green pepper 1 zucchini, chopped 1 1/2 cups cooked chicken, cubed 1/2 cup corn, fresh or frozen and thawed 1/2 cup small onion, minced 1/4 cup plain nonfat yogurt 1/4 teaspoon cumin 1/4 teaspoon chili powder 1/4 teaspoon salt 4 x 2 1/2 ounce 99% fat free burrito size four tortillas 1 cup salsa
Preheat oven to 350-degrees. In a non-stick pan, lightly sauté green pepper and zucchini until slightly cooked, about 3 to 4 minutes. Combine chicken, green pepper, zucchini, corn and onion with yogurt, cumin, chili powder and salt. Place 1/4 cup of mixture in center of a tortilla. fold in sides of tortilla and then rolled closed from bottom. place each burrito, opening side down, in a baking pan. When all burritos are in the pan, pour salsa down the center of the pan. bake for 15 to 20 minutes. 4 servings, 3 points per serving
8 x 10-inch wooden skewers 1/2 cup fresh bread crumbs, preferably from Italian or French bread 1/4 cup low fat (1%) milk 1 pound (450g) lean ground beef 1/4 cup grated Romano cheese 2 egg whites 2 cloves garlic, coarsely chopped 2 teaspoon each dried oregano and parsley 1/2 teaspoon each salt and pepper 1 red pepper, seeded and cut into 16 chunks 1 onion, cut into 1-inch (2.5 cm) pieces
Soak skewers in water to prevent them from burning on the grill. In small bowl, mix bread crumbs and milk; set aside 5 minutes. heat grill. In food processor, combine beef, cheese, egg whites, garlic, herbs, salt and pepper. strain bread crumbs and squeeze lightly to extract excess milk. add to beef mixture and process just until blended. With moistened hands, shape mixture into 16 meatballs, and 2 inches (5 cm) in diameter. holding two skewers at a time, alternately thread 4 chunks of red pepper, 4 chunks of onion and 4 meatballs onto parallel skewers, beginning with pepper. repeat with remaining skewers. On lightly oiled grill, cook kebabs for 8 to 10 minutes, rotating about every 2 minutes to cook evenly. Meatballs should be just cooked through, but not overcooked. 4 servings 8 points per serving
Asparagus New Potato and Chive Frittata 1/2 pound uncooked new potato (washed and thin sliced. About 4) 1 pound asparagus cut in 2-inch lengths 2 large eggs 1 cup fat free egg substitute 1/2 teaspoon salt 1/8 teaspoon pepper 2 tablespoons chives, fresh chopped 1 serving Pam = 5 one second sprays
Place potatoes in steamer. Steam until almost tender (3 minutes) add asparagus and steam 1 minute more. Remove veggies from steamer and set aside. Preheat broiler. Swish eggs, egg sub, salt and pepper and chives. Coat a 10-inch nonstick ovenproof skillet with Pam set over med heat. Add potatoes and asparagus. Sauté 2 minutes, reduce heat to low and stir in eggs. Cover and let cook until eggs are set around edges, about 5 minutes. Uncover and broil until golden brown about 2 minutes cut in 1/4, that is a serving (points 3)
2 Pt. Chocolate Marshmallow Fudge 1-2/3 cup sugar 2/3 cup fat-free evaporated milk 2 Tbsp reduced-calorie margarine 12 ounce semisweet chocolate, chopped (about 1-1/2 cups) 14 large marshmallows)
Coat an 8 x 8-inch pan with cooking spray. Stir together sugar, evaporated milk and margarine. Bring to a boil in a sauce pan, reduce heat to medium-low and cook 3 minutes, stirring constantly. Stir in chocolate and marshmallows. Remove from heat and stir until smooth. Pour into pan and refrigerate until firm, about 2 hours. Cut into 36 squares and serve. (Leave fudge in refrigerator or freezer for a firmer consistency.)
1-1/3 cups semisweet chocolate chips 2/3 cup fat-free sweetened condensed milk 1 teaspoon vanilla extract 1-1/3 cups miniature marshmallows 2 whole reduced-fat graham crackers, broken into bite-size pieces
Line an 8-in. square pan with foil and coat with nonstick cooking spray; set aside. In a heavy saucepan over low heat, melt chocolate chips with milk; stir until smooth. Remove from the heat; cool for 2 minutes. Stir in vanilla. Fold in the marshmallows and graham crackers. Pour into prepared pan. Refrigerate for 1 hour or until firm. Lift out of pan and remove foil; cut into 48 pieces. Yield: 4 dozen. Nutritional Analysis: One piece equals 41 calories, 1 g fat (1 g saturated fat), trace cholesterol, 10 mg sodium, 7 g carbohydrate, trace fiber, 1 g protein.
3 tablespoons Cajun seasoning, mix 1 tablespoon all-purpose flour 1 teaspoon paprika 12 ounce boneless, skinless chicken breasts, cut into strips 4 medium fat-free flour tortillas 1/2 small onions, red, thinly sliced 2 cup mixed baby greens, mesclun lettuce leaves 8 medium basil, leaves 4 teaspoon fat-free mayonnaise 1-1/2 teaspoon fresh lemon juice 1/2 teaspoon Cajun seasoning, mix
Combine 3 tablespoons seasoning mix, flour, and paprika. Season chicken with salt and pepper and dredge in seasoning mixture. Coat a large, nonstick pan with cooking spray. Over medium-high heat, add chicken to pan and sauté until cooked through, about 1 to 2 minutes per side. Remove chicken from heat and set aside. Combine mayonnaise, lemon juice and 1/2 teaspoon Cajun seasoning for dressing. On each tortilla, spread 1 teaspoon dressing, add onion slices, greens and two basil leaves. Top with chicken pieces (approximately two per tortilla) and wrap. 4 points
1/2 cup onion, chopped 3 cups water 1-1/4 cups long grain rice 3/4 cup frozen orange juice concentrate, thawed 3 tablespoons reduced-sodium soy sauce 1/4 teaspoon ground ginger 1/4 teaspoon pepper 3 cups frozen stir-fry vegetables 1 cup cooked chicken, chopped
Spray an un-heated large saucepan with nonstick cooking spray. Add the onion; cook and stir over medium heat until the onion is tender but not brown. Slowly stir in the water, un-cooked rice, thawed concentrate, soy sauce, ginger, and pepper. Bring the mixture to a boil; reduce the heat. Cover and simmer for 15 minutes. Sprinkle the frozen vegetables on top of the mixture; do not stir in. Cover and simmer for approximately 5 minutes or until the rice and vegetables are tender and liquid is absorbed. Stir in chicken; heat through. Serves: 5 at 8 pts. per serving.
2 pounds fresh spinach, cleaned and trimmed 1 teaspoon sesame oil 1 clove garlic, minced 1 tablespoon sesame seeds, toasted
In a large non-stick skillet, heat the sesame oil and sauté the garlic. Add the wet spinach leaves and cook until wilted, approximately 5 minutes. Remove from heat and drain; stir in the sesame seeds. Serve warm or at room temperature. Servings = 4, Estimated Points per serving = 1
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