Need new meal ideas.

Since I just started this whole "no bad food" thing, I've been searching for recipes. I found this today and it looks interesting.
Vegetarian, gluten free, and full of good stuff! http://simplyrecipes.com/recipes/spicy_vegetarian_chili/
I have not tried it yet, but thought I would throw this out there for you.

One of my go-to recipes is stir fry. I don't know how many people you are feeding, but I make mine for one. First, whenever I buy organic brown rice, I cook the whole package, and then separate it out into 1-cup portions and freeze them. That way I'm not waiting 45 minutes on my rice to cook.

I thaw a 4 oz piece of chicken and cook it in a skillet with no oil. Then I slice the chicken, p-lace it back in the skillet, and add a bag of Westpac Stir fry blends. They come in several different kinds. While this is cooking, I put one of my frozen rice portions into the microwave.

After the veggies are cooked, serve the mixture over the rice and add a tablespoon of low sodium soy sauce, or add some Mrs Dash. The entire meal has about 530 calories, and it's very satisfying. PLUS you get in 5 servings of veggies!

I get frozen stirfry veggie mixes from the grocery store and have those with shrimp or 3 oz. of chicken breast. Super easy and quick! Sometimes I add green or red peppers to the mix cooked until crispy/tender in about 1 Tablespoon of Olive Oil.

Hey! I have a whole bunch of save WW meals that i will copy and paste onto here, hope this helps! Also Hungry Girl has really good cookbooks, making food that has many calories into a healthier version. ENJOY!!!!



Asian Green Beans / 1 pt

1 ½ lbs. Fresh Green Beans (snapped)
3 tbs soy sauce
1 tbs sesame oil (or any other oil)
1 tsp sugar
6 gloves garlic, minced

Boil bean for 4-5 minutes
Combine next 3 ingredients and set aside
Drain Beans
Spray wok or skillet
Cook garlic 20-30 seconds
Add beans and cook for 2 minutes
Add sauce and cook until desired tenderness

Makes 6 servings at 1 pt. each






Turkey ‘n’ Tortilla Roll-Ups
4 pts

¼ c. Philadelphia fat-free cream cheese
½ c. chunky salsa
4 (6-inch) flour tortillas
1 c. (6 ounces) Healthy Choice turkey
½ c. finely shredded lettuce

In a small bowl, stir cream cheese with a spoon until soft. Add salsa. Mix well to combine. Spread about 3 T. cream cheese mixture over each tortilla. Evenly divide ham slices arrange over tortillas. Sprinkle 2 T. lettuce over top of each. Roll up and wrap each tightly in aluminum foil. Refrigerate for at least 30 minutes. Serves 4. (4 points each)







Creamy Spinach Dip~ 3 pts.

Combine 1 cup spinach with 1/2 cup reduced fat cottage cheese, a squirt of fresh lemon, and salt and pepper to taste.
Heat on high in microwave for about 2 minutes.
Sprinkle with 2 tablespoons of chopped tomatoes and
serve with 1 small toasted pita, cut into 8 triangles. 3 points









Breaded Ranch Chicken

3/4 cup corn flakes -- crushed
3/4 cup fat-free Parmesan cheese -- grated
1 envelope ranch-style dressing mix
8 chicken breast halves without skin -- boneless
1/2 cup nonfat margarine -- melted

Instructions

Combine corn flakes, cheese & dressing mix. Dip chicken in butter & roll in corn flake mix to coat. Place in greased 13x9x2 pan. Bake uncovered at 350 for 45 minutes or til done.










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Crockpot Italian Chicken

4 boneless skinless chicken breasts (I used 1 lb. bonelss/skinless chicken strips) - 9 pts
1 envelope Italian dressing mix - .8 pts
1/2 c. Water
8 oz. Fat Free Cream Cheese - 5.6 pts
1 can RF Cream of Chicken Soup (I used RF Cream of Mushroom) - 3.9 pts
1 4 oz. can of mushrooms, pieces & stems, drained (can omit if you don't like mushrooms)

So if you get 4 servings out of it, its 5 pts but if you get 5 servings, its 4 pts. I think mine made 5 servings.
Ok this is how the recipe says to do it:
Place chicken in bottom of crockpot. Combined salad dressing mix & water. Pour over chicken & cook on low 3 hours.
Mix soup, cream cheese & mushrooms. Pour over chicken & cook 1 more hour or until chicken is done.
Serve over rice or pasta (but be sure to add the points!).
This is how I did it:
Threw everything into the crockpot at once & cooked on low 9+ hours while at work. And instead of canned mushrooms, I used fresh! Turned out GREAT





Pumpkin Fluff / 1pt

1 1lb can pumpkin (not pie mix)
2 small ff sf instant pudding mix(Chocolate Fudge Flavor)
1 cup skim milk
mix well and refrigerate. Serve with ff cool whip

makes 4 servings 3/4 cup each. 1 point




Kashi cereal muffins

1 Point per muffin

1 c. Whole wheat flour
2 Tsp. Baking powder
1/2 Tsp. Salt
1 3/4 C. Kashi® Good Friends Cereal
3/4 C. Skim milk, rice or soy milk
1/4 C. Honey
2 Egg whites
1/4 C. Unsweetened applesauce
1 Med. Ripe banana, mashed
Non-stick cooking spray

Preheat oven to 400º. In a small bowl, stir together flour, baking powder and salt. Set aside. In a large mixing bowl, combine Kashi Good Friends Cereal and milk and let stand for 2-3 minutes. Add the egg whites and beat well. Stir in applesauce, banana and honey. Add flour mixture and mix only until dry ingredients are moistened (over mixing will produce rubbery muffins). Fill sprayed muffin tins. Bake for 20-25 minutes or until lightly browned Makes 12 muffins



Cinnamon Rolls - 1pt

1 can cheapo biscuits (the ones that are a pt each)
1/4 c Splenda
1.5 t cinnamon
40 mini marshmallows

Preheat oven to 400.
Spray 10 wells in a muffin tin w/ butter flavored spray.
Mix cinnamon and Splenda in a dish.
Flatten each biscuit and dip in cinnamon/splenda mixture.
Put 4 marshmallows on the biscuit and fold around the marshmallow.
Place biscuit, seal side down in a well of the pan.
Bake 8-10 minutes...don't overbake
Mock – chicken cordon bleu / 5pts

4 4oz chicken breasts
1 package deli sliced ham (2 to 3 slices for one point, I used deli selects)
4 laughing cow cheese wedges
8 toothpicks
1/2 package shake n bake
cooking spray.

Heat oven to 400 degrees. Pound chicken breasts to about 1/4" thick. Place 2 to 3 slices of ham on breast and one cheese wedge spread on top. Roll and secure with toothpicks. Place edge side down in sprayed baking dish and sprinkle with shake n bake. Bake 35-45 minutes.
Makes a wonderful dinner for only 5 points per chicken breast!






PIZZA WITH POLENTA CRUST / 6pts

nonstick cooking spray
1 1/2 cups yellow cornmeal
1 cup cold water
1 cup boiling water
1/2 teaspoon salt to taste
1/2 cup grated fatfree parmesan ( optional for me)

Spray a 9 inch pie pan with nonstick spray. Preheat oven to 375. Place cornmeal in a small bowl. Add cold water and stir until well mixed. Stir cornmeal mixture into saucepan of boiling water. Cook, stirring over low heat until thickened, 3 to 5 minutes. Remove from heat and stir salt and Parmesan. Spread cornmeal mixture to form a crust in the greased pan, using wet hands or a spatula. Spread evenly across bottom and up sides. Bake uncovered for 30 minutes. Add toppings and bake until finished. I believe it comes to 6 pts for the whole crust.


Cheesy Chicken and Rice / 6 pts

1 1/2 lb boneless, skinless chicken breasts (precooked weight)
1 c brown rice (precooked)
1 envelope Lipton's dry garlic/mushroom soup mix (You can use reg. onion)
1 can LF cream of mushroom soup
2 cups water
4 oz Velveeta Light

Preheat oven to 375.
Cut chicken breasts into 1/4 pound pieces. This was easy for me b/c there were 3 breasts in the package, so I cut each in half. Set aside.
Mix the rest of the ingredients together in a shallow baking dish...about 2 quart size. Heat in the microwave until it all melts together. This is mainly for the sake of the soup and cheese to get mixed together well.
Place the chicken pieces on top of the rice mixture, cover, and bake for an hour or until rice is done. I stirred it occasionally to make sure the rice cooked evenly...about every 15 minutes.
6 servings at 6 points each


















Cheesy Chicken Pot Biscuit Cups / 5pts
Serves 5 (2 each)
1 (7.5 oz.) can of refrigerated homestyle or buttermilk biscuits
1 cup (5 oz.) diced chicken breast
1 (10 1/2 oz.) can healthy request cream of chicken soup
scant 2/3 cup (2 1/2 oz) shredded kraft reduced-fat cheddar cheese (I used the Kraft fat free kind and worked fine.)
1 teaspoon dried parsley flakes (I did not have this so I used oregano and basil seasoning)
1/4 teaspoon black pepper

Preheat oven to 400 degrees. Separate biscuits and place each biscuit in a cup of an ungreased 12-hole muffin pan, pressing dough up sides to edge of cup. In a medium bowl, combine chicken, chicken soup, cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Evenly spoon chicken mixture into prepared biscuit cups. Bake for 12 to 15 minutes or until golden brown. Remove from oven. Place muffin pan on a wire rack and let set for 2-3 minutes. Serve at once.

Per serving: 230 calories, 6 gm fat, 2 gm fiber.
Points per serving : 5
Serving size - 2 each.



















Burger Heaven Casserole (5 Points)

16 oz. extra lean gr. beef
2 cups sliced raw potatoes
1 & 1/2 cups sliced carrots
1 cup chopped celery
1/2 cup chopped onion
1 cup frozen peas -thawed
1 cup frozen whole kernel corn - thawed
1 10 oz. can healthy Request Tomato Soup
1/2 cup water
1 tsp. dried parsley flakes
1 can mushrooms
Salt and Pepper

In large skillet brown meat, onion & celery mixture and mushrooms. In slow cooker container - sprayed with butter flavored spray combine meat mixture, potatoes, carrots, peas, and corn. stir in tomato soup, water, parsley flakes and salt and pepper to taste. Cover and cook on low 6 to 8 hours.
6 - 1 cup servings
243 calories - 7 gm fat - 17 gm. protein - 28 gm. carbohydrates - 333 mg. Sodium (more if you add extra salt ) 33 mg. calcium - 4 gm. Fiber WW -- 5 points

















Chicken Cacciatore / 8pts

2 teaspoons olive oil
Four 4-ounce skinless chicken thighs
1 onion, chopped
3 garlic cloves, minced
3 cups sliced mushrooms
One 14 1/2 oz can diced tomatoes (no salt added)
1 green bell pepper, seeded and diced
1/4 c. tomato paste
1 tsp dried oregano
1/4 tsp black pepper
4 cups hot cooked spaghetti

1. In a large non-stick skillet, heat the oil. Add the chicken and brown for 2 minutes on each side. Transfer to a plate.
2. In the same skillet, cook the onion and garlic, stirring as needed, about 5 minutes.
3. Add the mushrooms, tomatoes, bell pepper, tomato paste, oregano, and black pepper; bring to a boil, stirring as needed, until the chicken is cooked through, about 25 minutes. Serve the spaghetti, topped with the chicken and sauce.
Points per serving: 8


















Mexican Lasagna

Makes 8 servings, 6 points per serving

Ingredients
1 med onion, chopped
1 med green pepper, chopped
1 lb 93% lean ground beef or turkey
15 oz can diced tomatoes with mexican seasoning (undrained)
15 oz can dark red kidney beans (undrained)
1 tsp chili powder
1/2 tsp cumin
1 small can tomato sauce
6 fat-free tortillas, cut into quarters
2 cups reduced fat Mexican cheese, grated
Directions
1. Preheat oven to 350 degrees
2. Cook onion and green pepper in a large non-stick skillet over medium heat until translucent, stirring constantly.
3. Add ground beef/turkey and stir until cooked.
4. Add the tomatoes, kidney beans, chili powder, cumin and tomato sauce.
5. Cook on low for 10 minutes, until piping hot. Sauce should be thin, like spaghetti sauce.
6. Spray a 9x13 baking pan with cooking spray
7. Spoon in 1/3 of the sauce mixture into the pan, cover with 8 tortilla quarters and 2/3 cup of the cheese. Repeat twice more, making 3 layers, ending with the cheese.
8. Cover with foil and bake in the oven for 40 – 50 minutes. (Check after 40 minutes to make sure it doesn’t burn)












Broccoli Cheese Casserole

Servings: 8 1/2 cup servings
Points: 3 per serving

2 (10 oz) packages frozen, chopped broccoli, thawed and drained
1 (10 3/4 oz) can condensed RF Cream of Mushroom Soup
4 oz. Velveeta Light, cubed
1 Cup uncooked instant rice
1/2 Cup chopped onion
1/4 Cup fat-free milk
2 T. butter or stick margarine
Cooking spray

Preheat oven to 350. Combine all ingredients except cooking spray in a large bowl. Stir well. Spoon into a quart casserole coated with cooking spray. Bake at 350 for 45 minutes.
























Peanut Butter S'mores Bars

Prep Time: 13 Minutes
Cook Time: 20 Minutes
Servings: 28
Points Per Serving: 3

1 Cup Packed Brown Sugar
1/2 Cup Reduced-Fat Peanut Butter
2 Tablespoon Butter, Softened
1/2 Teaspoon Vanilla Extract
2 Egg Whites
1 1/2 Cubs Self-rising flour
Cooking Spray
1 (7-ounce) jar marshmallow creme
1/4 Cup chopped roasted peanuts
2/3 Cup semisweet chocolate chips

1. Preheat oven to 350
2. Combine first 5 ingredients in a mixing bowl; beat with a mixer at Med. speed until combined. Lightly spoon flour into dry measuring cups; level with knife. Stir in flour.
3. Press Mixture into a 13 x 9 inch pan coated with cooking spray. Spread marshmallow creme over dough. Sprinkle evenly with peanuts and chocolate chips.
4. Bake at 350 for 20 to 22 minutes or until lightly browned. Cool completely.














Chicken Spaghetti

Servings-4
Points-5

6oz cooked chicken
3c cooked spaghetti (4.5oz dry)
4oz Velveeta light (cubed)
1can Cream of Mushroom Soup, 98% Fat Free
1/2c chopped onions (I used a little more)
1/2c chopped bell pepper

Saute onion and bell pepper in a pan coated w/cooking spray till tender. Mix Velveeta and soup, heat till cheese is melted. Combine all ingredients. Pour into sprayed square casserole dish. Heat in 350 oven unitl hot.
**I used a square dish so the portions could be evenly distributed. Any 1 1/5 qt dish will work.























WW Spaghetti Pie – Makes 4 servings
7 points per serving

2 cups cooked thin spaghetti – 6 pts.
1 oz. grated parmesan cheese – 3 pts.
1 egg, beaten – 2 pts.
2/3 cup fat-free ricotta – 2 pts.
1 T diet margarine – 1 pt.
6 oz. precooked ground beef – 12 pts.
1/3 cup of kraft low-moisture part skim mozzarella cheese – 2 pts.

Prepare Crust:
2 cups cooked thin spaghetti
1 oz. grated parmesan cheese
1 egg, beaten

Combine crust ingredients and place in a 9" pie pan sprayed with Pam. Spread over bottom and sides to form crust. Put 2/3 cup fat-free ricotta over crust. In skillet, heat 1 T diet margarine, add 1/2 onion, 1/2 red or green pepper and one garlic clove. Saute this and add 6 oz. precooked ground beef, 1 cup canned whole tomatoes (drained and chopped)and 2 T tomato paste. Cook and thicken in fry pan. Put over ricotta cheese. Bake @350 for 20-25 minutes. Place 1/3 cup of mozzarella cheese on top and bake another 5 minutes or until cheese is melted. Cut into 4 pieces and serve.














Chocolate Chip Blondies / 2pts

Prep Time | 15 min
Cook Time | 25 min
Level of Difficulty | Easy
cakes | These chewy, moist blondies are so rich in flavor, you'd never know they're low in fat.

Ingredients
2 cup all-purpose flour
2 tsp baking powder
1/2 tsp table salt
1 1/2 cup unpacked brown sugar
6 Tbsp light butter, softened
2 large egg white(s)
1 tsp vanilla extract
1/3 cup water
6 oz mini chocolate chips, about 3/4 cup

Instructions
Preheat oven to 350°F. In a small bowl, combine flour, baking powder and salt.
In a large bowl, beat brown sugar and butter until fluffy. Add egg whites and vanilla. Gradually beat in flour mixture alternating with water. Stir in chips.
Spread into a foil-lined 9- x 13-inch baking pan. Bake until golden, about 20 to 25 minutes. Cool on wire rack. Remove foil and cut into 24 two-inch squares.
Serves | 24
POINTS per serving | 2











Crazy Pizza / POINTS: 4.5


Makes 6 servings
Ingredients
8 oz lean beef or turkey (90%)
1/2 cup sliced mushrooms (one 2.5 oz jar), drained
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1/3 cup sliced ripe olives (optional)
1 3/4 Hunt's Tomato sauce - 15 oz can
1 tbsp sugar Twin or Sprinkle Sweet (optional)
1 tsp Italian seasoning
1 can Pillsbury refrigerated buttermilk biscuits - 7.5 oz can
1/3 cup reduced-fat cheddar cheese, shredded
1/3 cup reduced-fat mozzarella cheese, shredded
Preheat oven to 350 degrees F. Spray an 8x8 inch baking dish with olive-flavored
cooking spray. In a large skillet sprayed with olive-flavored cooking spray,
brown meat. Add mushrooms, green pepper, onion and olives. Mix well to combine.
Stir in tomato sauce, Sugar Twin, and Italian seasoning. Remove skillet from heat.
Separate biscuits and cut each biscuit into 4 pieces. Gently stir biscuit pieces into
meat mixture. Pour mixture into prepared baking dish. Bake 20 minutes. Sprinkle
shredded Cheddar and mozzarella cheese evenly over the top. continue baking until
cheese melts, about 10 minutes. Place baking dish on a wire rack and let set 5 minutes.
Cut into 6 servings. This dish freezes well.
PER SERVING: 215 Calories, 7 g Total Fat, 1052 mg Sodium,
24 g Total Carbohydrate, 2 g Dietary Fiber, 14 g Protein






Potato Soup
Serving Size: 1 Cup
Points Per Serving: 1
Servings: 9


1 Bag Ore Ida Potatoes O'Brien
3 cans FF Chicken Broth
2 cubes chicken boullion
1 packet FF White Gravy Mix
1/2 cup Water

Put potatoes, chicken broth, and boullion in a pot and simmer on high for 20 minutes. Add water and Gravy Mix. Stir and let it go for another 10 minutes. Serve with shredded 2% cheese or scallions.


























Fiber One Cookies
servings | 12 pts | 1 (1 point each)

1 cup Fiber one cereal
2 regular sized chocolate bars of your choice (5 points each maximum)
1/2 cup raisins

Melt one of the chocolate bar in a pot over very low heat. Take the pot off of the heat. When the chocolate is melted mix in the second chocolate bar in pieces. Combine the fiber one and the raisins in a bowl and pour in the melted chocolate. Mix everything together. Scoop spoonfuls out onto a cookie sheet that's cover in wax paper. It makes 12 to 16 cookies. The mixture is going to fall apart but don't worry it will work. Put the cookies in the freezer or in the fridge to cool the chocolate off. Store the cookies in the fridge in an airtight container.



Choco-Peanut Butter Fiber Cookies
Serves 9
POINTS per serving 1

1 cup Fiber One (or any other high fiber cereal)
1 bar Hershey's Milk Chocolate Bar (1.5 oz)
1/4 cup peanut butter

Melt bar and peanut butter in microwave till smooth at 30 second intervals. Be careful not to burn. Stir to mix chocolate and peanut butter. Add cereal and gently toss till coated. Drop onto wax paper or foil making 9 cookie size pieces. Freeze for 30 minutes then put in ziplock and refrigerate.
Note: If you use reduced-fat peanut butter, you can make 8 larger cookies for 1 POINT each.






Spaghetti Squash Primavera
Serves 2 - Points 0


1 Spaghetti Squash
1 tsp crushed garlic
1/2 spanish onion diced
1 small zucchini, diced
1 green or red pepper diced
1/2 pkg sliced mushrooms
1 can diced tomatoes (Italian herb, if available)
oregano
red pepper flakes
salt and pepper
pinch of sugar (1/2 tsp)

Using sharp knife, split spaghetti squash in half lengthwise and remove seeds. Microwave skin side down at high power for 12-15 minutes (depending on your microwave), rotate halfway through. Test with the point of small knife to see if it is tender; if not, nuke it for another few minutes.
In non-stick pan, saute garlic and onions until they release their fragrance. Add the remainder of the veggies and saute for about 5 minutes at medium heat till they start to release their juices. The onions should not get brown. Add tomatoes and stir. Simmer at low to medium heat till the excess liquid is evaporated. While the sauce is reducing, you can play with the seasonings until you get something you like.
Usin oven mitts, remove squash from microwave and place on large platter. Keep the mitts on while you take a large fork and flake the squash into pasta like strands. Us a lenghtwise motion - if you have never seen this before, you will be amazed how pasta like this becomes. Top squash with sauce and enjoy.


My note: I did not reduce the sauce too much as I lliked a little liquid in the primavera. Also there were four of us for dinner and there were leftovers, so it serves more than two.

Banana Muffins

1 cup all-purpose flour ( I used wheat flour)
1 tablespoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mashed ripe banana
1/4 cup splenda
1/4 cup ff sour cream
1/4 C. eggbeaters
1/2 teaspoon vanilla extract

Directions
1 Preheat oven to 350 degrees F (175 degrees C). Grease muffin cups or line with paper muffin liners.
2 Mix together flour, baking powder, baking soda and salt. In a separate bowl, beat together banana,splenda, eggbeaters and vanilla. Stir in the sour cream. Stir banana mixture into flour until just combined. Scoop batter into prepared muffin cups.
3 Bake in preheated oven for 15 to 20 minutes, or until a toothpick inserted into center of a muffin comes out clean. Let cool before serving. For best flavor, place in an airtight container or bag overnight.
I changed these a little to be more points friendly and they came out to be around .75 points a piece. I count them as 1 for 1 muffin or 1.5 for 2 muffins as I don't count quarter points. I also found that these were better the second day and kind of tasted like banana bread.














Pumpkin Spice Spread
Yield: 4 cups / 1 pt per serving

1 package ( 8 oz) fat free cream cheese
½ C. canned or cooked pumpkin
½ C. Splenda
1 tsp. ground cinnamon
1 tsp vanilla extract
1 tsp maple flavoring
½ tsp pumpkin pie spice
½ tsp ground nutmeg
1 carton ( 8 oz)fat free cool whip
In large bowl combine cream cheese, pumpkin, and Splenda; mix well. Beat in cinnamon, vanilla, maple flavoring, pumpkin pie spice and nutmeg. Fold in whipped topping. Refrigerate until serving.
Yeild: 4 cups
25 calories/1 g fat/trace fiber (per 2 tablespoons)
























Crockpot Breakfast (6 Points)
(You can make this the night before and have it all ready to go first thing in the morning!)

32 oz frozen hash browns
1 lb cooked ham cubed ( lean )
1 onion diced
1 green pepper diced
1 1/2 c shredded cheese ( Regular Cheese )
12 eggs
1 c skim milk
1 t salt
1 t black pepper

Divide potatoes, ham, veggies and cheese so you can create several layers of each in the crock pot. Start with the hash browns, then ham, onions peppers and last cheese. Repeat until you have several layers. Beat eggs, milk salt & pepper pour over layers in the crockpot cover and turn on low. Cook for 10-12 hours overnight.
12 Servings at 6 Points each





















Crockpot Oatmeal recipes

Plain oatmeal
1 1/3 cups old-fashioned oats
2 1/2 cups + 1 tbs water
dash salt

Mix together and cook on low 6 hrs-
For each serving use 1/3 cup oats, 2/3 cup water, few grains salt.

Yummy oatmeal
2 cups milk
2 tbsp honey
1 tbs butter (no substitute)
1/4 tsp salt
1/2 tsp cinnamon
1 cup old-fashioned oats
1 cup chopped apples
1/2 cup chopped walnuts
2 tbs brown sugar

mix, cover, cook on low 5-6 hrs.


Crock Pot Soup #1 (1 Point)
This stuff rocks! It's like vegetarian Chili!
1 Point per serving

1 can chicken broth
1 chopped onion
1 red bell pepper
1 can pinto beans
1 can corn – drained
1 can pork and beans
1 package chili seasoning mix
2 cans chopped tomatoes

Put all ingredients in crock pot and simmer all day. Each serving: 1 1/2 C.


Tortilla Wrap-Ups - 1/2 Point


8 Mission 98% Fat Free Flour Tortillas
8 ounces fat-free cream cheese -- softened
8 ounces fat-free sour cream
1 package taco seasoning mix -- to taste
1 cup fat-free cheddar cheese -- shredded
4 ounces green chiles -- canned and drained
2 1/4 ounces sliced black olives -- drained
1/4 cup chopped green onions
salsa

1. Combine the sour cream and cream cheese.
2. Add taco seasoning to taste.
3. Add the cheese, green chiles, olives and green onions and mix well.
4. Spread on tortilla shells.
5. Roll up like a burrito and wrap in one individually in plastic wrap.
6. Refrigerate at least 2 hours.
7. Slice off the ends and slice the remaining shell into 8 slices.
8. Serve with salsa.


















LIGHT ORANGE CHEESECAKE

2 cups nonfat plain yogurt
1 3/4 cups graham cracker crumbs
2 teaspoons vanilla extract
3/4 teaspoon ground cinnamon
5 tablespoons reduced-calorie margarine -- melted
1 cup orange juice
1 1/2 teaspoons grated orange peel
1 teaspoon grated lemon peel
1/2 cup nonfat sour cream
1/2 cup sugar
1/2 cup all-purpose flour
2 large eggs -- separated

Line strainer with 3 layers of cheesecloth. Set over large bowl. Add yogurt. Fold cheesecloth over yogurt. Place in refrigerator. Let yogurt drain overnight. Discard liquid. Preheat oven to 350 degrees F. Mix graham cracker crumbs, vanilla extract, and cinnamon in small bowl. Mix in margarine. Press mixture onto bottom and 1 inch up sides of 9-inch-diameter springform pan. Bake crust 10 minutes. Cool. Maintain oven temperature. Boil orange juice and grated peels in small saucepan until reduced to 1/4 cup, about 9 minutes. Cool. Mix drained yogurt, reduced orange juice mixture, sour cream, sugar, flour, and egg yolks in medium bowl to blend. Beat egg whites in another medium bowl until stiff but not dry. Fold egg whites into sour cream mixture in 2 additions. Pour filling into crust. Bake cheesecake until filling sets, about 30 minutes. Remove cake from oven. Cool on rack. Refrigerate cheesecake overnight. Using small knife, cut around sides of cake to loosen. Release pan sides. Transfer cake to platter. Yield: 10 servings.
Per Serving: 209 Calories; 5g Fat (23.0% calories from fat); 6g Protein; 34g Carbohydrate; 1g Dietary Fiber; 39mg Cholesterol; 213mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1/2 Non-Fat Milk; 1 Fat; 1 Other Carbohydrates.




New England Clam Chowder

3 (6.5 ounce) cans minced clams
1 cup minced onion
1 cup diced celery
2 cups cubed potatoes
1 cup diced carrots
3/4 cup butter - can be margarine
3/4 cup all-purpose flour
1 quart FF half-and-half cream - i use skim milk
2 tablespoons red wine vinegar
1 1/2 teaspoons salt
ground black pepper to taste

Directions
Drain juice from clams into a large skillet over the onions, celery, potatoes and carrots. Add water to cover, and cook over medium heat until tender. Meanwhile, in a large, heavy saucepan, melt the butter over medium heat. Whisk in flour until smooth. Whisk in cream and stir constantly until thick and smooth. Stir in
vegetables and clam juice. Heat through, but do not boil. Stir in clams just before



















Bread Pudding - 4 servings, 2.5 pts each (10 pts total)

8 slices of reduced-calorie bread (4pts) (I used Orowheat Lite - country potato)
1 (4 serving) package of sugar free/fat free vanilla pudding mix (2pts)
2 cups of skim milk (4pts)

Preheat oven to 375 degrees. Spray an 8-by-8 inch baking dish with butter-flavored cooking spray. Fold each piece of bread in half and break into pieces. In a large bowl, combine dry pudding mix, and skim milk. Mix well using a wire wisk. Add bread pieces. Stir gently to combine. Let set for about 5 minutes. Pour mixture into prepared baking dish. Bake for 30-40 minutes (I did mine longer so it would be top layer was crisp and slightly browned). Divide into 4 servings. Good warm or cold. Serves 4 = 2.5 points per serving.
If you want to make it with PB, just spread on 1/4 cup of PB onto the slices of bread before folding and tearing up. Add points accordingly. (Maybe 1 pt extra per serving?) I think it would be worth it. Some people might feel that it is a little bland without something extra. I, however, loved it on its own. Would be great with fruit, like black berries or strawberries or low fat chocolate syrup or topped with cinnamon. The possibilities are endless and it is so filling and yummy for pretty low points.
















PUMPKIN "PIE"

1 15oz can pumpkin (not the pumpkin pie mix)
5 oz evaporated milk
3/4 cup Splenda
1 tsp. Cinnamon
1/4 tsp. cloves
1/2 tsp. ground ginger
2 eggs

Combine all the ingredients. Spray a pie pan with a little cooking spray. Pour the pumpkin mixture directly into the pan. Bake at 375 for about 35 minutes or until firmly set.
8 servings, 1 POINT each
This was the first dessert I made when I started the program, and it gave me the courage to


STRAWBERRY PIE

1 small package (1.1 oz) sugar-free Cook and Serve vanilla pudding
2 cups water
1 small package (0.3 oz) sugar-free strawberry Jell-O
4 cups sliced strawberries

In a medium saucepan, stir together water and pudding mix. Heat to a boil. Remove from heat and immediately add the Jell-O. Stir until dissolved. Set the pan aside and let the mixture cool to room temperature.
Place strawberries in the bottom of a deep dish pie plate. Pour cooled pudding mixture over the strawberries. Refrigerate until chilled. Let it set well before slicing.
6 points for the entire pie
This reminds me of the sugar-glazed strawberry pie we used to get at Shoney's. I made it for Easter and everybody cheered.





Guilt Free Guacamole
from Weight Watchers "Simply the Best" Cookbook

24 asparagus spears, trimmed and halved
1/2 cup salsa
1 Tablespoon Cilantro Leaves
2 garlic cloves
4 scallions, thinly sliced

In a large nonstick skillet, combine the asparagus and 1/2 cup water; bring to boil. Reduce heat and simmer, covered, until asparagus is tender-crisp, about 5 minutes. Drain and run under cold water to cool.
In a blender or food processor, puree the asparagus, salsa, cilantro and garlic. Add the scallions and pulse several times until chunky-smooth. Transfer to a serving bowl. Refrigerate until chilled, at least 1 hour.
Makes 6 servings @ 0 points each
Per Serving: 22 calories; 0 g Fat; 1 g Fiber



HAMBURGER STROGANOFF
4 servings, 5 POINTS each


8 oz lean ground beef
1/2 cup chopped onion
2 cups COOKED egg noodles
10 3/4 oz can 98% fat free cream of mushroom soup
1 can sliced mushrooms (optional)
1/4 cup low fat sour cream
salt and pepper to taste

Brown ground beef and onion, drain fat. Stir in cooked noodles, cream of mushroom soup, sliced mushrooms and salt and pepper. Simmer about 5-10 minutes. Remove from heat and stir in sour cream before serving.




High Fiber Blueberry Muffins
Makes 18 muffins
NOTES : Weight Watchers = 1.5 point per serving (104 Calories, 0.4g fat, 6.1g fiber)


3 Cups Fiber One Bran Cereal
2 1/2 Cups Water
1 Package Krusteaz Fat Free Wild Blueberry Muffin Mix
1 1/2 Teaspoons Baking Powder
1 Cup Blueberries
1 tsp cinnamon (optional)

Preheat oven to 350 degrees. Soak the cereal in the water for about 5 minutes. Add muffin mix and baking powder. Mix together. Fold in the drained canned blueberries and the fresh blueberries. Spoon into 18 muffin cups that have been sprayed with nonstick cooking spray. Bake at 350 degrees for about 18-20 minutes. (Note: 1 cup frozen blueberries may be substituted for the fresh blueberries)




















CROCKPOT SOUR CREAM SALSA CHICKEN
4 servings, 4 POINTS each


4 skinless boneless chicken breast halves (3 oz each)
1 package reduced-sodium taco seasoning mix (someone suggested using ½ package)
1 cup salsa
2 tablespoons cornstarch (someone said this wasn't necessary)
1/4 cup light sour cream

Spray the crockpot with cooking spray. Add the chicken breasts. Sprinkle with Taco Seasoning. Top with salsa. Cook on low for 6-8 hours. When ready to serve, remove the chicken from the pot. Place about 2 T cornstarch in a small amount of water. Stir well. Stir the cornstarch mixture into salsa sauce. Stir in 1/4 cup of sour cream.
























Lasagna
servings | 6 estimated POINTS per serving | 8
Ingredients
9 lasagna noodles cooked 15pts
16oz bag morning star crumbles 6pts
1 onion chopped 1pt
2 garlic cloves chopped 0pts
5 sprays of ICBINB spray 0pts
2 6oz cans tomato paste .5pt
2 z cans tomato sauce .5pt
1 1/2 cups water 0pts
2 tsp parsley flakes 0pts
1 1/2 tsp salt 0pts
1 tsp oregano 0pts
1/2 tsp garlic powder 0pts
2 tsp basil 0pts
8 oz bag shredded mozarella (HEB store brand) 16pts
15oz FF ricota cheese 7pts
1 container of fresh mushrooms (about 2 cups sliced) 0pts
Instructions
Placed chopped onion and garlic in sauce pan and spray with ICBINB spray, saute until starts to get tender. Add tomato sauce, paste, and water, stir. Add all of the spices, simmer on low heat for 20 min. In a 9x13 pan layer 3 noodles, 1/3 of the tomato sauce, 1/3 of the mushrooms, 1/3 of the FF ricota, and 1/3 of the mozarella. Repeat making three layers, but leaving off the mozeralla on the final layer. Cook uncovered at 350 for 30min, top with remaining mozeralla and cook for another 2min until cheese is melted. Let stand for 5 min before serving.
Special Notes
Total points 46. Cut lasagna into 12 peices, a serving size it two pieces. The total pts for this receipe is 46, if you make 6 servings that is 7.6 pts, if you make 12 servings it is 3.8 pts. Further two peices of lasagna count as a milk serving from the mozarella.
If you don't like the faux meat you can substitute 1/2lb 98% FF ground trukey in its place, it is also 6pts.
I really like mushrooms so I'm going to double them next time. This recipe freezes great, it is just as easy to make two at the same time, stick one in the freezer and bake when you need a no hassle dinner.

HASHBROWN CASSEROLE
Serving size: 1 cup = 3 POINTS

1 small onion
1 cup reduced fat Cheddar cheese
2 Tbsp. margarine
1/2 tsp. pepper
1 32oz package of southern-style hash browns, thawed
16 oz container fat-free sour cream
1 10oz can of reduced fat Cream of Mushroom soup

Spray a baking dish with cooking spray. Combine all ingredients and place in baking dish. Bake at 350 degrees for 1 hour.


Mini Chocolate Cheesecakes (1)
Serves | 12
POINTS per serving | 1
1 Tablespoon cocoa powder
1 Tablespoon powdered sugar
10 pieces reduced fat nilla wafers -- crushed
1 1/2 cups nonfat cottage cheese
1/4 cup unsweetened cocoa powder
1/4 cup sugar
1 tsp vanilla extract
3 medium egg whites
3 tbsp cornstarch
1/2 cup fat free cool whip

Preheat oven to 350ºF. Coat 12 muffin cups with cooking spray; divide wafer crumbs among cups.
Cream cottage cheese in a food processor until fluffy, about 1 minute. Add remaining ingredients, except whipped topping, and process until smooth, about 30 seconds more. If you do not have a food processor, this can be done with an electric mixer although the final product will not be as smooth and creamy.
Divide batter among muffin cups. Bake until firm, about 20 minutes; cool completely. Trace each muffin cup with a knife to loosen cheesecakes, remove from muffin cups and garnish each with 2 teaspoons of whipped topping. Yields one 3-inch cheesecake per serving.


CROCKPOT CHICKEN STROGANOFF
6 servings, 4 POINTS each (add points for noodles or rice)

6 skinless, boneless chicken breast halves
1 can 98% fat free Cream of Mushroom soup
16 oz fat-free sour cream
1 envelope Lipton onion soup mix, dry

Put frozen chicken breasts in the bottom of crockpot. Combine soup, sour cream, and onion soup mix. Pour over chicken. Cook on low for 7 hours. Server over noodles or rice.



Egg Salad / 3pts

1 hard boiled egg + 1 hard boiled egg white (2 pts)
1 tbsp light mayo (1 pt)
1 tsp dijon mustard (0 pts)
curry powder (just a shake of it, 0 pts)
lots of the following diced: onion, red pepper, cucumber (peeled & de-seeded), shredded carrot, celery)
- mix the egg yolk, the mayo, dijon and curry together really well. i put the egg whites and the diced veggies in a bowl and add the egg yolk mixture to the bowl and toss well.
- i eat it on a bed of lettuce and sprouts













Cheesy Chicken Pot Biscuit Cups

Serves 5 (2 each)
1 (7.5 oz.) can of refrigerated homestyle or buttermilk biscuits
1 cup (5 oz.) diced chicken breast
1 (10 1/2 oz.) can healthy request cream of chicken soup
scant 2/3 cup (2 1/2 oz) shredded kraft reduced-fat cheddar cheese (I used the Kraft fat free kind and worked fine.)
1 teaspoon dried parsley flakes (I did not have this so I used oregano and basil seasoning)
1/4 teaspoon black pepper

Preheat oven to 400 degrees. Separate biscuits and place each biscuit in a cup of an ungreased 12-hole muffin pan, pressing dough up sides to edge of cup. In a medium bowl, combine chicken, chicken soup, cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Evenly spoon chicken mixture into prepared biscuit cups. Bake for 12 to 15 minutes or until golden brown. Remove from oven. Place muffin pan on a wire rack and let set for 2-3 minutes. Serve at once.
Per serving: 230 calories, 6 gm fat, 2 gm fiber. Points per serving : 5



EASY TUNA CASSEROLE
4 servings, 3 POINTS each

1 can tuna in water, drained
1 cup macaroni, uncooked
1 onion, chopped
1 can peas, drained (baby peas if possible)
1 can reduced fat Cream of Mushroom soup
1 cup skim milk
6 Tbsp. reduced fat cheddar cheese, shredded

In a casserole dish, stir together the tuna, macaroni, onion, peas, mushroom soup, and milk. Make sure the macaroni is covered by the sauce. Sprinkle with the cheddar cheese. Cover and bake at 350 for 1 hour.

OREO MOUSSE
6 servings, 3 POINTS each

1 small pkg sugar-free instant pudding, chocolate or white chocolate
1 12oz container Cool Whip Free, thawed
4 reduced-fat Oreo cookies, crushed, reserve some crumbs for the top

Mix the dry pudding with the Cool Whip and crushed Oreo's. Pour into a pan. Sprinkle the top with the reserved Oreo crumbs. Freeze.



FRIED RICE
8 servings (1/2 cup), 2 POINTS each

4 cups cooked rice, cold
1/4 cup green onions, thinly sliced
1/2 cup frozen peas
1/4 cup carrots, minced
1/2 tsp ginger
1/2 tsp. granulated garlic
1/4 cup Egg beaters
2 Tbsp. low sodium soy sauce
1/2 tsp. Splenda

Spray a wok or skillet with cooking spray. Add the onions, peas, and carrots. Cook, stirring, until tender crisp. Add the rice and heat. Make a hole in the center of the rice mixture. Add the Egg Beaters and fry in the hole until the eggs are set. Chop up the eggs and mix the eggs into the rice mixture. Mix the soy sauce, seasonings, and Splenda. Add to the rice mixture and stir until mixed well.






PUMPKIN BUTTER
1 Tablespoon = 0 points

1 1/2 cups fresh pumpkin
1 cup brown sugar
1/2 cup sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
dash salt

Cook pumpkin until tender. Drain off liquid & mash. Add the rest of ingredients. Cook over med. heat until desired consistency. Can and seal according to manufacturers instruction or store in refrigerator.



























CHOCOLATE CHIP COOKIES

1-1/4 cups all-purpose flour
1-1/2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup applesauce
1 cup packed brown sugar
1/4 cup butter, softened
1 tablespoon vanilla extract
1 large egg
1 cup semisweet chocolate chips

Preheat oven to 375 degrees. Lightly spoon flour into dry measuring cups; level with a knife.
Combine flour, baking powder, and salt in a small bowl. Spoon applesauce into a fine sieve over a bowl and let drain for 15 minutes. Discard liquid. Scrape drained applesauce into a large bowl. Add sugar and butter and beat with a mixer at medium speed until light and fluffy (about 2 minutes). Beat in vanilla and egg. Add flour mixture, beating at low speed until well-blended. Fold in chips. Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 375 degrees for 10 minutes or until almost set. Cool on pan 2 to 3 minutes or until firm. Remove cookies from pan; cool on wire racks.
3 dozen cookies, Serving size: 1 cookie
Hmm, I seem to have lost the points for this recipe. I think they are 1 POINT each.













BROCCOLI CHEESE SOUP
Makes 10 cups - 2 POINT per cup (2 cups are 3 points)

2 lbs frozen broccoli
32 oz fat-free chicken broth
1 can Rotel tomatoes and green chilis (I used Del Monte Diced Tomatoes with Green Pepper and Onion)
10 oz Velveeta Light

Combine broccoli, broth and tomatoes and simmer for 1 hour. Take off heat and add Velveeta cheese cut into chunks. Stir until melted. If you like a smooth consistency, puree in a blender.


PASTA PRIMAVERA
4 servings, 4 POINTS each

2 cups broccoli florets
1 can low-fat Cream of Chicken soup
1 large carrot, cut into match stick slices
1/2 cup fat-free milk
1/4 nonfat Parmesan cheese topping
1 garlic clove, minced
1/8 tsp pepper
3 cups cooked spaghetti

In a large saucepan, combine all of the ingredients except the spaghetti. Cook uncovered over medium heat until the veggies are tender, about 12 to 15 minutes. Stir in cooked spaghetti. Heat thoroughly.











CROCKPOT CHICKEN AND RICE
6 servings (1 cup), 3 POINTS each

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1 (1oz) package dry onion soup mix
2 cups water
2 cups (6oz) uncooked instant rice
16 oz chicken breast, skinned and boned and cut into 36 pieces
1 cup sliced canned mushroom, drained
1/8 tsp black pepper

Spray a slow cooker with cooking spray. Combine in the crockpot the chicken soup, dry onion soup mix, water and uncooked rice. Stir in the chicken, mushrooms and pepper. Cover and cook on LOW for 6 to 8 hours. Gently stir just before serving.


WW Peanut Butter Pie
10 servings 6 points/each

Ingredients
1/2 cup reduced-fat peanut butter
4 oz light cream cheese
4 oz fat-free cream cheese
12 oz fat-free sweetened condensed milk
2 Tbsp lemon juice, canned or bottled
1 cup lite whipped topping, thawed if frozen
5 Tbsp mini chocolate chips
6 oz Keebler 25% Less-Fat Graham Cracker Ready pie crust

1.In a large bowl, using an electric mixer, beat together peanut butter and both types of cream cheese until smooth. Gradually beat in milk and lemon juice; fold in whipped topping and 4 tablespoons of mini chocolate chips.
2.Spoon peanut butter mixture into prepared pie crust; sprinkle remaining 1 tablespoon of chocolate chips over top. Cover with clear plastic wrap and chill in refrigerator for at least 4 hours. (Note: If you prefer a firmer texture let it chill overnight.) Slice into 10 pieces and serve.


Sonoma Corn Chowder at absolute MOST 2 points per cup.

6 ears fresh corn, kernels cut off (could use 3 c frozen corn)
(6 pts)
turkey bacon (optional - to your liking) (depends)
1 small red onion
1 red bell pepper
2 poblano chiles (NOT dried)
16 oz red potatoes (4 pts or 5 if you're being anal)
3 cups chicken broth (0 pts depending on the brand name)
salt & pepper
Cilantro (optional)
1 c soy milk creamer or heavy cream (optional - to your liking, I found that if you use heavy cream you don't need the full cup) (pts vary)

1. In a heavy pot, saute the bacon until crispy. Set aside on some paper towels and drain off all but 2 T of the rendered stuff (Do you have to count points for this? Please say no)
2. Slice the onion really thin and saute it in the bacon leftovers for 10 minutes, until soft and smells good.
3. Add in the potatoes (diced as you like them), bell pepper (ditto) and chiles (minced) and saute for another 5 minutes.
4. Add in the chicken broth, bring to a boil, then reduce heat to low and simmer for 10 minutes or until potatoes are cooked.
5. Add the corn, s&p, and soy milk creamer or heavy cream if you want, and just heat through.
If it is fresh corn cut off the cob, it doesn't really need to cook. If you use frozen corn, you should first rinse it in hot water to get the ice crystals off, then simmer until it's done.
That's it... the cilantro is just as a garnish (esp. since some people don't like it)
Anyway, the recipe w/out the cream and turkey bacon is 10 points for the whole thing by my calculations, so just add points for however much of those you use and divide by however many servings you get out of it. The recipe said it was supposed to serve 4, but 3 of us had it for dinner on sat. night and there was a bunch leftover. And it would also depend if you were having it for a main dish at dinner vs. for lunch or for an appetizer. Sorry to not be more helpful on that. But it is seriously soooo good and

Chicken and Dumplings
Serves: 5 @ 4 pts or 4 @ 5 pts

1 3 oz bag Louis Rich Carving Board Chicken Strips
1 can Pillsbury country biscuits dough
1 can rf cr. of chick soup
2 tbls. corn starch
2 cans water
1 chicken bullion cube

Seperate biscuits and cut each into 4 quarters - set aside. Mix one can cr. chick soup and 2 cans water in pot, bring to boil. Add corn starch (w/ water) as needed to thicken mixture. Reduce heat. Crumble in bullion cube, add chicken and biscuits. Cover and let simmer till sauce thickens to your desire.
Note: Be careful not to add biscuits while still boiling, this will cook the outside but not inside.


Kim's Comfort Casserole - Revised Tator Tot Casserole
6 servings at 5 pts each

1 lb 96%ff ground beef
1/2 c chopped onion
1/2 c chopped bell pepper
1 can cream of mushroom soup
1 can cream of celery soup
1 bag frozen shredded potatoes

Heat oven to 350. Take potatoes out of freezer and allow to thaw. Not mushy, but enough that you can break them up.
Brown ground beef with onions and bell peppers until cooked through. Drain off grease. Season to your liking. Add the 2 cans of soup. Mix well. Pour into a 9x13 pan. Top with potatoes. Bake uncovered for 20 minutes. Turn oven to broil and leave in until top layer of potatoes is crispy and brown.




Azteca Chicken & Rice Soup

This is kind of a southwestern soup. The cafe (whose soup I tried to imitate) calls it "Azteca Chicken and Rice" soup. I think that's cute! It makes about 12 cups, but you could totally add more chicken broth to get more volume. There is a lot of stuff in it. Looking back at the recipe I guess I actually had 15 pts worth of food, but if you are only having a cup or two at a time it is still 1 pt per cup. Not bad when you consider that I did not intentionally use any low-fat or substitute foods.

1 yellow onion (0 pt)
2 cloves garlic (0 pt)
2 tsp olive oil (2 pts)
6 cups chicken broth (1 pt) (* see note)
1/3 c uncooked rice (4 pts - makes 1 c cooked)
1 large tomato, seeded and diced (0 pts)
4 pts worth cooked chicken breast, diced small (4 pts)
1 can chickpeas, drained and rinsed (4 pts)
juice of 4-6 limes (to taste) (0 pts)
chopped cilantro (to taste) (0 pts) (optional)
whatever spices you like - I put black pepper and coriander (which is dried cilantro anyway!). Don't add salt - you probably won't need to b/c of the chicken broth.

1. Chop the onion coarsely and chop the garlic finely. In a large pot, saute them in the olive oil until they are soft and translucent (the onion will lose its color), about 5-10 minutes.
2. Add the chicken broth and the uncooked rice. Follow the directions on the rice package for cooking it - usually you bring it to a boil, then let it simmer for about 20 minutes. The package may say not to stir it, but you can, since you are not worried about the rice sticking together.
3. While the rice is cooking, chop up the tomato and chicken and drain the chickpeas. You can also chop the cilantro and cut the limes in half for squeezing.
4. When the rice is done cooking, put in the chicken, tomato and chickpeas. They do not need to cook, they just need to be heated. When they are done heating (takes 2 seconds) add in however much lime juice you like, but a significant amount, at least 1/4 c, because the chicken broth has a strong flavor and you have to add a lot of lime juice to overcome it. I like cilantro, but you might not, so it's optional.
That's it, it only takes about half an hour to make and it is really filling. I eat it with tabasco.
*One tip is that I use some great chicken broth. It comes in a little jar of concentrated stuff that you add 1 tsp to 1 cup of boiling water. And each tsp is only 10 cal, no fat, so even making 6 cups is still just 1 pt. Plus IMHO it is way better than canned broth or bouillion (sp?), it is just like real chicken




Crock Pot Soup #1 (1 Point)

This stuff rocks! It's like vegetarian Chili!
1 Point per serving

1 can chicken broth
1 chopped onion
1 red bell pepper
1 can pinto beans
1 can corn – drained
1 can pork and beans
1 package chili seasoning mix
2 cans chopped tomatoes

Put all ingredients in crock pot and simmer all day. Each serving: 1 1/2 C.













Tortilla Wrap-Ups - 1/2 Point

8 Mission 98% Fat Free Flour Tortillas
8 ounces fat-free cream cheese -- softened
8 ounces fat-free sour cream
1 package taco seasoning mix -- to taste
1 cup fat-free cheddar cheese -- shredded
4 ounces green chiles -- canned and drained
2 1/4 ounces sliced black olives -- drained
1/4 cup chopped green onions
salsa

1. Combine the sour cream and cream cheese.
2. Add taco seasoning to taste.
3. Add the cheese, green chiles, olives and green onions and mix well.
4. Spread on tortilla shells.
5. Roll up like a burrito and wrap in one individually in plastic wrap.
6. Refrigerate at least 2 hours.
7. Slice off the ends and slice the remaining shell into 8 slices.
8. Serve with salsa.


Spinach Rollups: yield's 6 dozen (72 servings)
total points: 40 points per slice: .6 pts per serving

1 10 oz pkg frozen chopped spinach ... thawed and well drained (0 pts)
1 cup lite mayo (est. 11 pts)
1 8 oz container lite sour cream (est. 8 pts)
1 bunch of green onions, chopped (0 pts)
1 envelope ranch dressing mix (0 pts)
1 3 oz jar bacon bits (3 pts)
9 (10 inch) fat free tortillas (18 pts)

stir together first 6 ingredients, spread evenly on tortillas. Roll (like a jelly roll), press edges to seal. wrap in plastic wrap. Chill 4-6 hours then cut into 1/2 slices.


Chicken Wings in BBQ Sauce - 1.5 Points

3 pounds chicken wings -- about 16 wings
Salt and pepper -- to taste
1 1/2 cups barbecue sauce -- any variety
1/4 cup honey
2 teaspoons prepared mustard - or spicy mustard
2 teaspoons Worcestershire sauce
Hot pepper sauce -- to taste, optional

Rinse chicken and pat dry. Cut off and discard wing tips. Cut each wing at joint to make two sections. Place wing parts on broiler pan. Broil 4 to 5 inches rom heat 20 minutes, 10 minutes a side or until chicken is brown. Transfer chicken to Crock-Pot Slow Cooker. For sauce, combine barbecue sauce, honey, mustard, Worcestershire sauce, and hot pepper sauce, if desired, in a small bow. Pour over chicken wings. Cover and cook on Low 4 to 5 hours or on High 2 to 2 1/2 hours. Serve directly from Crock-Pot Slow Cooker.
Per serving: 61 Calories; 3g Total Fat; 4g Protein; 3g Carbohydrate; 16mg Cholesterol; 106mg Sodium

Chicken Wings in Honey Sauce - 2.9 Points
3 pounds chicken wings -- about 16 wings
Salt and pepper -- to taste
2 cups honey
1 cup low sodium soy sauce
1/2 cup ketchup
1/4 cup oil
Sesame seeds -- optional
Rinse chicken and pat dry. Cut off and discard wing tips. Cut each wing at joint to make two sections. Place wing parts on broiler pan. Broil 4 to 5 inches from heat 20 minutes, 10 minutes a side or until chicken is brown. Transfer chicken to Crock-Pot Slow Cooker. For sauce, combine honey, soy sauce, ketchup, oil and garlic in bowl. Pour over chicken wings. Cover and cook on Low 4 to 5 hours or on High 2 to 2 1/2 hours. Garnish with sesame seeds, if desired.
Per serving: 124 Calories; 5g Total Fat; 4g Protein; 17g Carbohydrate; 16mg Cholesterol; 322mg Sodium

Chicken Wings in Teriyaki Sauce - 1.6 Points Per Serving

3 pounds chicken wings -- about 16 wings
1 large onion - chopped
1 cup brown sugar
1 cup low sodium soy sauce
1/4 cup dry sherry -- or chicken broth
2 teaspoons ground ginger
2 cloves garlic - minced

Rinse chicken and pat dry. Cut off and discard wing tips. Cut each wing at joint to make two sections. Place wing parts on broiler pan. Broil 4 to 5 inches from heat 20 minutes, 10 minutes a side or until chicken is brown. Transfer chicken to Crock-Pot Slow Cooker. Mix together onion, brown sugar, soy sauce, cooking sherry (or chicken broth), ginger and garlic in bowl. Pour over chicken wings. Cover and cook on Low 5 to 6 hours or on High 2 to 3 hours. Stir chicken wings once to ensure wings are evenly coated with sauce. Serve from Crock-Pot Slow Cooker.
Per serving: 68 Calories (kcal); 3g Total Fat; 4g Protein; 5g Carbohydrate; 16mg Chol; 283mg Sodium 7I




Spicy Sour Cream Chicken

4 chicken breast
1 pkg reduced sodium Taco Seasoning
1 cup of your favorite salsa

Spray the crockpot with cooking spray. Put in the chicken. Sprinkle with Taco Seasoning. And top with Salsa. Cook on low for 6-8 hours.
When ready to serve, remove the chicken from the pot.
Place about 2 T cornstach in a tad of water. Stir well.
Stir the cornstarch into the liquid. Stir in 1/4 cup Fat Free Sour Cream. Stir well.




Portabello Mushrooms w/Carmalized Onions and Swiss
Makes 4 sandwiches, 6 points each.

4 Portabello Mushroom caps
4 2.4 ounce Kaiser rolls
2 tbsp. ff Italian dressing
1 1/2 tbsp. low sodium soy sauce
4 slices reduced fat swiss cheese
3 cups onions, thinly sliced
1/2 tbsp. olive oil

Preheat broiler. Heat olive oil in pan; add onions. Stir occassionally over medium high heat until onions are soft and brown. Set aside. Mix together soy sauce and Italian dressing.
Carefully remove gills from portabello by holding cap in hand and scooping out with a spoon. Cut off stem. Place onion cap side down on sprayed cooking sheet. Broil for 5 minutes. Remove from oven, brush both sides with dressing mixture. Broil 5 minutes, stem side down. Remove from oven, flip portabello again (so stem side is up), load with onions and cover with slice of cheese. Broil 1 minute or until cheese is melted. Serve on kaiser roll.

















Baked Chicken Chimichangas
4pts

½ cup chopped onion
1 tbsp. minced garlic
1 tbsp. olive oil
½ tbsp. chili powder
16 oz. salsa
½ tsp. ground cumin
½ tsp. ground cinnamon
1 pinch salt
2 ½ cups cooked chicken, shredded
8 tortillas
1 can ff refried beans
olive oil flavored cooking spray

In large saucepan, saute onion and garlic in oil until tender. Stir in chili powder, salsa, cumin, cinnamon, and salt. Stir in shredded chicken. Let cool. Spray rimmed rectangular baking pan with cooking spray. Working with one tortilla at a time, spoon a heaping tablespoon of refried beans down center of each tortilla. Top with a scant ½ cup of the chicken mixture. Fold up the bottom, top, and sides of tortilla. Secure with toothpicks. Place chimichanga in baking pan, seam side down. Spray all sides with olive oil cooking spray. Bake in 450 degree oven for 20-25 minutes or until golden brown and crisp, turning every five minutes.
You’ll have to figure the points out yourself, as it depends on how many points your tortillas are and how many chimichangas you get from this recipe. It says it makes 8, but I usually get more. When I make it with reduced fat tortillas, it comes to about 4 points per chimichanga.












Mock Blooming Onion
1pt for whole thing

1 large onion
1/4 ounce corn flakes -- crushed
1 pinch red pepper
1 pinch seasoned salt
1 egg white

Preheat oven to 350 degrees F. Spray 2-cup round baking dish with cooking spray. Trim root end of onion so it stands upright. Slice off 1/2" from top and remove peel. With sharp knife, cut triangle slices to center of onion, slicing from top down and stopping 1/2" from bottom. Work your way around to make several 'petals'. Spray with cooking spray and place in microwaveable safe bowl. Cover and microwave on high for 3-4 minutes or until onion is slightly tender and petals have begun to separate. In small bowl combine corn flake crumbs, seasoned salt, and pepper; set aside. In medium bowl whip egg white until foamy. Dip onion in egg white, coating petals thoroughly. Place in prepared baking dish and sprinkle evenly with corn flake mixture. Bake until lightly browned and crisp (about 10-12 minutes). 1 point for the WHOLE THING















Carmelized Garlic Chicken - 3.5 points per breast

2 teaspoons olive oil
4 cloves garlic – minced
4 teaspoons brown sugar
4 4-ounce boneless skinless chicken breast halves

Heat oven to 500ºF. Line shallow roasting pan with foil; spray foil with nonstick cooking spray. Heat oil in small nonstick skillet over medium-low heat until hot. Add garlic; cook 1 to 2 minutes or until garlic begins to soften, stirring frequently. Remove from heat; stir in brown sugar until well mixed. Place chicken breast halves in sprayed foil-lined pan. Spread garlic mixture evenly over chicken. Bake at 500ºF for 10 to 15 minutes or until chicken is fork-tender and juices run clear.





























Pickled Cucumber Salad
by Jeanette

2 large cucumbers, sliced paper-thin
1 tablespoon + 1/2 teaspoon salt
1/2 cup white vinegar
1 tablespoon sugar
1/4 teaspoon white pepper
2 tablespoon chopped fresh dill or 1/2 teaspoon dried

Layer the cucumbers into a colander, sprinkling each layer with salt (use 1 tablespoon total). Place the colander in the sink and top the cucumbers with a plate, then weight with a few soup cans. (This presses some of the liquid out of the cucumbers, making them sweeter and crispier.) Let the cucumbers drain 1 hour, then rinse well and pat dry with paper towels.
Whisk together the vinegar, sugar, the remaining 1/2 teaspoon salt, and the white pepper in a medium serving bowl. Add the cucumbers and toss to coat. Scatter the dill springs over, cover and refrigerate until chilled, at least 3 hours. Just before serving, drain off the liquid.
Makes 4 servings

Per serving: (1/2 cup): 24 Cal, 0 g. Fat, 0 g Sat Fat, 0 mg Chol, 512 mg Sod, 5 g Carb, 1 g Fib, 1 g Prot, 23 mg Calc.
Points: 0
Note: I found that the extra 1/2 teaspoon salt is too much, so I eliminated it the next time I made it, much better. Also I add 1/2 cup water to the vinegar to help cut some of the tartness and I also add 2 packets of Splenda to the sugar called for. I also top the cucumbers in the colander with a layer of ice cubes. Really crisps them up good. I love it.






Crab Rangoon (2 ½ Points for 3)

12 won ton wrappers
12 tsp. cream cheese
2 egg whites, slightly beaten
6 oz cooked crab meat (can also use imitation crab or lobster)
Green Pepper
Onion, chopped fine

Dip only one side of the won ton wrappers in egg white. The egg dipped side will be on the outside and dry side will be for the filling. Place on plate or saucer while adding the filling. Use 1 tsp cream cheese and a bite sized piece of crab meat for each filling. Add green pepper or onion if desired.
Grasp the corners of the wrapper bringing them all together at the top. Gently press the top closed. The ends should come to a point and stick straight up. Repeat for all. Place on baking sheet sprayed with non-stick cooking spray. Bake in 375 degree oven for 9-10 minutes or until browned.
Makes 4 servings.







Caramel Apple Salad
1 cup = 1 point

1 small pkg. sugar free butterscotch instant pudding
8-oz crushed pineapple and juice (not sweetened)
3 cups chopped apples
8-oz fat free cool whip
1 cup mini marshmallows

Combine pudding and pineapple. Add apples and mix. Fold in cool whip and marshmallows.



ONE POINT BROWNIES
Makes 16 2" brownies @1point each.

Ingredients: 3/4 cup flour
1/4 cup + 2 tbs cocoa powder
1 cup sugar
1/4 tsp salt
1/3 cup unsweetened applesauce
3 egg whites
1/2tsp vanilla(adjustable to taste)
Combine flour, cocoa, suger and salt, mix well
Stir in applesauce, egg white, and vanilla

Coat 8" square pan with Pam Spread batter evenly in pan and bake at 350 for 20-25 minutes, until edges are firm and center is almost set.


CRITTER CRUNCH – 2 PTS PER CUP

3 T brown sugar
3 T light margerine
1 t cinnamon
1 c crispex
1 c rice krispies
1 c cheerios
1 c mini pretzels
1 c bite size shredded wheat
1 c honey flavored teddy grahams
1 c animal crackers

Heat oven to 350. Melt sugar and margerine in the microwave for 1 minute. Add cinnamon. Dump the rest of the ingredients in a baking dish (9x13 works best). Pour the sugar mixture over the cereals. Stir to coat. Bake for 25 minutes stirring occasionally. Cool and store in an airtight container. 1 c = 2 POINTS





OVEN FRIED SESAME CHICKEN – 4 SERVINGS/4.5 PTS EACH

2 tablespoons low-sodium soy sauce
4 skinned chicken breast halves -- (6-ounce)
3 tablespoons sesame seeds
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
1 tablespoon reduced-calorie margarine -- melted

1. Place soy sauce in a shallow dish; add chicken, turning to coat. Remove chicken from soy sauce; discard soy sauce.
2. Combine sesame seeds and next 3 ingredients in a large zip-top heavy-duty plastic bag. Add chicken; seal bag, and shake to coat chicken with sesame seed mixture. Place chicken in a 13- x 9- x 2-inch baking dish coated with cooking spray. Drizzle margarine over chicken.
3. Bake at 400 degrees for 45 minutes or until done.





















CHEESECAKE – 8 SERVINGS/4 PTS EACH

1 (20 oz) can lite cherry pie filling (you can use whatever you like, but the cherry is really good)
1 Reduced-fat Graham Cracker Crust
4 oz fat-free cream cheese, softened
1/8 c Splenda or Sugar (doesn't matter)
4 oz fat-free whipped topping, thawed (half of z container)

Blend cream cheese and sugar until smooth. Fold in whipped topping. Pour into pie crust. Top with cherry pie filling. Refrigerate until set. I usually leave it in for a few hours.




TACO SOUP

1 can Pinto beans
1 can Kidney beans
1 can whole kernel white corn
1 can mild diced Rotel tomatoes
2 cans diced tomatoes
½ envelope Taco Bell taco seasoning mix
¼ cup dried onion
½ tsp. dried cilantro
3 cans water

Combine all ingredients in large pot. Stir well. Bring to a boil, then drop to a fast simmer. Simmer for 1 hour, stirring occasionally. Soup should be thick, but still have some liquid to it. If it’s too thick, add a little water and stir. I count this for 1 point per cup. Can add lean meat or veggie crumbles – but count the points!










CHICKEN SPAGHETTI – 4 SERVINGS @ 5 PTS EACH

6oz cooked chicken
3c cooked spaghetti (4.5oz dry)
4oz Velveeta light (cubed)
1can Cream of Mushroom Soup, 98% Fat Free
1/2c chopped onions (I used a little more)
1/2c chopped bell pepper

Saute onion and bell pepper in a pan coated w/cooking spray till tender. Mix Velveeta and soup, heat till cheese is melted. Combine all ingredients. Pour into sprayed square casserole dish. Heat in 350 oven unitl hot.


TINK's APPLE BROWN BETTY - 4 SERVINGS @ 2 PTS PER SERVING

2 Cups (or 4 small) peeled and sliced cooking apples
1 Tbs Lemon juice
3 Tbs of Sugar Twin/Splenda..whatever sweetner you use.
1 tsp of Cinnamon
12 graham cracker squares, made into crumbs
1 Tbs and 1 tsp reduced calorie margarine melted.
3/4 cup hot water

Preheat oven to 350 degree. Spray an 8x8 inch baking dish with butter flavored cooking spray. evenly arrange apples in prepared baking dish. SPrinkle lemon juice sugar twin and cinnamon evenly over top. Toss well to combine. In a small bowl combine butter and graham cracker crumbs. Sprinkle graham crackers evenly over top. Pour hot water over top of all that and cover with foil. Bake 30 minutes. Uncover and bake an additional 5-10 minutes/until apples are tender. Divide into 4 services. Serve warm!>>




KIM'S EASY MEATLOAF

Note: There have been some issues with sogginess...try one of the following: Don't use all of the juice in the rotel, add more bread, or pour off some of the juice before adding the ketchup to the tops, or whenever you feel like they have too much juice!

1 lb 96% lean ground beef
1 envelope Liptons Onion soup mix
1 can rotel, don't drain (diced tomatoes w/green chilis)
1 can ff cream of mushroom soup
3 slices lf bread, torn into little pieces
Lea & Perrin's to taste (worcestershire sauce)
ketchup to taste

Heat oven to 375. Mix first 5 ingredients together. Distribute evenly into 12 count muffin tin. Poke mixture with a fork. Pour Lea & Perrin's over each one. Bake 15 minutes. Remove from oven and spread a little ketchup over the top of each. Bake another 5 minutes or until done.
I usually turn the oven to broil for a few seconds before I take them out to add a little crispiness to the ketchup crust!
I count them as 1 point each, but if I eat 3, I count it as 4 points. (Technically they are 1.33 each) It's about 16.5 points for the whole recipe. Meat = 12, soup = 3, bread = 1.5















SUPER EASY FRENCH TOAST (2-3.5 pts)

2-4 pcs light bread (1-2 pts)
1 pt worth eggbeaters (1 pt)
splash ff or 1% milk (not enough to count)
cinnamon to taste (0 pts)
1 packet splenda (0 pts)
1/2 pt worth of brummel & brown or other butter substitute, or butter pam spray (0-0.5 pts)

Mix

over the course of a year, we rarely eat the same thing twice. stop by my blog for some meal ideas and the occassional recipe.

http://www.everythingisbetterwithcheese.blogspot.com

Wow - so many good meal ideas!!

Thanks

Sorry for all the spaces - i just copy and pasted

Oh. My. Goodness. I LOVE YOU!! Omgomgomg. All of these sound sooooooo good. Thank you!!

I went to a used book store and got some old weight watchers and diet cookbooks that have the calories figured. it is easy to just flip to a page and make it and have all the calories already figured. love this post. I will be looking for more ideas.

over the course of a year, we rarely eat the same thing twice. stop by my blog for some meal ideas and the occassional recipe.

http://www.everythingisbetterwithcheese.blogspot.com

In an attempt to be a more organized mama, I'm also starting to plan weekly meals! Awesome ideas, wonderful taste in food! Thank you

I have a daily cooking blog that I do and put all of the cooking I do, daily, in it. I actually started this because some people ask for the same help that you did and I thought that if I can help someone by sharing the ideas that I do, why not. I cook darn near everyday and I will put it all in my blog.

www.myfitnesspal.com/blog/TracieJ65

I just started a blog this week and will be adding recipes everyday

www.cookinglightwithcourtney.blogspot.com

Courtney- I will be trying the pepper jack chicken very soon! We eat tons of chicken in my house so I'm always looking for new ways to cook it. Thanks a bunch!

Np!!! We eat a lot of chicken, too! It was really yummy. Even the brussels sprouts were, too. I was surprised cause I like them but not LOVE them, and I LOVED these! lol

bump

Thank you for all the recipes!!