APPETIZERS

Hot Crab Dip

Points 2
Serving Size : 12

3/4 cup nonfat sour cream
8 ounce reduced-fat cream cheese -- softened
2 tablespoons fresh lemon juice
1 tablespoon grated onion
1 teaspoon Worcestershire sauce
3/4 teaspoon dry mustard
1/4 teaspoon garlic powder
1 teaspoon Old Bay Seafood seasoning
6 ounces canned crabmeat - Orleans
1 pound imitation crab -- chopped or shredded
1 dash paprika

Combine sour cream, cream cheese, lemon juice, onion, Worcestershire, mustard, garlic powder and Old Bay in a bowl; stir well with a wire whisk. Stir in crabmeat. Spoon the crabmeat mixture into a 1 1/2-quart casserole coated with cooking spray, and sprinkle with paprika. Bake at 325° for 30 minutes or until thoroughly heated. Serve warm with plain crackers, celery and carrots

CREOLE-STYLE STUFFED MUSHROOMS
POINTS® Value: 0
Servings: 12

Ingredients
* 1 sprays olive oil cooking spray
* 1 pound button mushrooms, about 24 large mushrooms
* 1 tsp olive oil
* 1/4 cup onion(s), chopped
* 1/4 cup sweet red pepper(s), chopped
* 10 oz chopped frozen spinach, thawed and drained
* 2 1/2 slice whole-wheat bread, chopped into bread crumbs
* 1 tsp Creole seasoning, or Cajun seasoning
* 1/4 tsp ground turmeric

Instructions
Preheat oven to 350°F. Lightly coat a jelly roll pan with cooking spray. Remove mushroom stems from caps and finely chop stems; reserve caps and set aside. Heat oil in a large skillet over high heat. Sauté mushroom stems, onion, pepper and spinach until tender, about 5 minutes. Remove skillet from heat and stir in remaining ingredients until well-combined. Stuff each mushroom cap with 2 tablespoons of filling mixture. Place mushrooms, stuffed sides up, on jellyroll pan. Bake, uncovered, 15 minutes; serve warm. Yields 2 mushrooms per serving. (Note: The mushrooms can be stuffed in advance, covered, refrigerated and then baked later in the day to save on last minute preparation time.)

BACON WRAPPED ARTICHOKE HEARTS

Ingredients:
1 jar artichoke hearts in water (I used a brand called Half Moon)
Bacon (I use Oscar Meyer center cut, 30% less fat..it is 1 point for 2 slices)

Directions:
1. Preheat oven to 450 degrees and spay a baking sheet with nonstick spray.
2. Cut bacon slices in half
3. Wrap 1/2 a bacon slice around each artichoke heart and secure with a toothpick.
4. Place on baking sheet and brush some of the water from the artichoke jar over it.
5. Bake for 15 minutes or until bacon is done

CRAB POT STICKERS
8 servings (3 pot stickers + 1 tablespoon sauce)
3 points per serving
3/4 cup (3oz) 1/3-less-fat cream cheese (Neufchâtel)
2 tablespoons fat-free milk
2 tablespoons egg substitute
1/4 teaspoon salt
dash of ground red pepper
3 tablespoons finely chopped green onions
1 (6oz) can lump crabmeat, rinsed, drained, and shell pieces removed
24 won ton wrappers
cooking spray
1/2 cup low-sugar orange marmalade
1 tablespoon hoisin sauce
Preheat oven to 325. Combine first 4 ingredients in a small bowl. Beat at low speed of a mixer until thoroughly combined. Stir in ground red pepper, green onions, and crabmeat. Working with 1 wonton wrapper at a time (cover remaining won ton wrappers with a damp cloth to keep them from drying out), coat with cooking spray. Spoon about 1 teaspoon crab mixture into center of each wrapper. Bring two opposite corners of each wrapper to center, pinching points to seal. Bring remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Coat each pot sticker with cooking spray. Place pot stickers on a baking sheet coated with cooking spray. Bake at 325° for 20 minutes or until golden. Combine orange marmalade and hoisin sauce, stirring well. Serve with pot stickers. Points: 3.

CRANBERRY-JALAPENO CHEESE
8 servings (2 tablespoons cream cheese + 2 teaspoons cranberry mixture)
1 point per serving
1/2 cup fresh cranberries
2 tablespoons water
2 tablespoons hot jalapeno jelly
1 teaspoon chopped fresh cilantro
2 teaspoons lime juice
1 (8oz) block fat-free cream cheese
Combine cranberries and water in a med pan. Place over med heat; cook until cranberries pop, stirring occasionally. Add jelly; cook until jelly melts, stirring frequently. Remove from heat; stir in cilantro and lime juice. Cool to room temp. Place cheese on a serving plate; pour cranberry mixture over cheese. Points:1.

ZUCCHINI APPETIZERS
3 cups thinly sliced unpared zucchini (about 4 small)
1 cup Bisquick Original baking mix
1/2 cup finely chopped onion
1/2 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon seasoned salt
1/2 teaspoon dried marjoram or oregano leaves
Dash of salt
1 clove garlic, finely chopped
1/2 cup vegetable oil
4 eggs, slightly beaten
Heat oven to 350. Grease bottom and sides of rectangular pan, 13x9x2 inches. Stir together all ingredients. Spread in pan. Bake about 25 min or until golden brown. Cut into 2-inch
squares; cut squares diagonally in half into triangles. 1 Appetizer: 1 point

Corn Dip
2 can White Shopeg Corn- drained
1 Can Rotel Tomatoes w/green chiles drained
1 pkg FF cream cheese

Soften cream cheese in microwave for 2-3 minutes until able to stir. Add Corn and Rotel, stir and heat through. Serve with low fat tortilla chips

Crazy-Creamy Crab Stuffed Mushrooms
Ingredients:
12 small-to-medium-sized (1 - 2" wide) brown mushroom caps (stems removed)
2 oz. drained white crabmeat
2 tbsp. celery; minced
2 tbsp. red pepper; minced
1 wedge The Laughing Cow Light Cheese (any Light flavor)
1 tbsp. fat-free sour cream
1 tbsp. fat-free cream cheese
2 tsp. fat-free cheese flavor sprinkles (like the ones by Molly McButter)
Directions: Preheat oven to 375 degrees. Wipe mushrooms clean with a damp paper towel and then dry them. Place with the rounded sides down on a baking dish sprayed lightly with nonstick spray. Combine all other ingredients and stir until well mixed. Evenly distribute crab mixture among the mushroom caps. Place in the oven for 10 - 12 minutes, until hot. Enjoy the creamy, crab-tastic goodness! Makes 12.
Entire recipe: calories 135, fat 3g, sodium 975mg, carbs 12g, fiber 2g, sugars 4g , protein 16g ONLY 3 Points for all 12!

Wasabi Roasted Peas

2 servings cooking spray
= (5 one-second sprays per serving)
3 pounds frozen green peas -- thawed under hot
water and drained
4 tablespoons rice wine vinegar
8 teaspoons wasabi powder -- or to taste
2 teaspoons Dijon mustard

Preheat oven to 225 degrees. Coat two large baking sheets with cooking spray. Transfer peas to prepared baking sheets and bake 3 hours, or until dry, shaking pans every 30 minutes to promote even cooking. Meanwhile, in a large bowl, whisk together vinegar, wasabi powder and mustard. When peas have roasted, add them to wasabi mixture and toss to coat. Return peas to baking sheet and bake until coating is dry, about 20 minutes more. (Note: To keep peas crisp, store in an airtight container or zip-top plastic bag for 3 days. To re-crisp already cooked peas that have gone soft, cook on a baking sheet for 10 minutes at 250 degrees.)

Sweet Onion Dip
1 cup sweet onion (chopped)
4 oz. fat free cream cheese
1/2 cup fat free mayonnaise
1 cup grated Parmesan cheese
garlic salt to taste
black pepper to taste

Mix the cream cheese and mayonnaise together (I used a hand mixer) until smooth. Stir in cheese, onions, and seasoning. Bake in an ungreased 9" square pan for about 40 minutes at 350 degrees.
One quarter of the recipe = 4 pts

Crispy Chipotle Potato Skins
Servings: 8

Ingredients
 4 large potato(es), baking-variety, cooked, cooled and quartered lengthwise
 1 1/2 Tbsp olive oil
 1 tsp chili powder, or chipotle chili powder
 1/4 tsp hot pepper sauce
 6 slice cooked Canadian-style bacon, finely chopped
 3/4 cup shredded fat-free cheddar cheese
 2 medium tomato(es), diced
 3 medium scallion(s), finely chopped
 3/4 cup fat-free sour cream

 Preheat oven to 425°F. Scoop out flesh of potatoes, leaving about 1/8th of potato flesh in potato. (Reserve remaining potato flesh for another use such as mashed potatoes, if desired.)  In a small bowl, combine oil, chili powder and hot pepper sauce. Using a pastry brush, brush insides of potato wedges with oil mixture. Place potato wedges in a single layer on a large nonstick baking sheet; sprinkle with bacon and cheese.  Bake until cheese melts and potatoes are heated through, about 15 minutes. Sprinkle with tomatoes and scallions; serve with sour cream on the side. Yields 2 potato skins and about 1 1/2 tablespoons of sour cream per serving.

Olive Garden Hot Artichoke and Spinach Dip
12 Servings @ 2 pts each

8 ounces light cream cheese
14 ounces artichoke hearts, canned, drained, coarsely chopped
1/2 cup cooked spinach
1/4 cup light mayonnaise
1/4 cup parmesan cheese
1/4 cup romano cheese (you can use all Parmesan if you prefer)
1 clove garlic, finely minced
1/2 teaspoon dried basil
1/4 cup mozzarella cheese, grated
1/4 teaspoon garlic salt
salt and pepper, to taste

Allow cream cheese to come to room temperature. Cream together with mayonnaise, Parmesan, Romano cheese, garlic, basil and garlic salt. Mix well. Add the artichoke hearts and spinach (be careful to drain both of these well), and mix until blended. Store in a container until ready to use. Spray quiche pan with Pam, pour in dip and top with cheese. Bake at 350 F. for 25 minutes or until the top is browned. Serve with toasted bread or bagel chips (dippers are not included in points calculations).

Jalapeno Popper Dip

Servings | 6
Estimated POINTS® value per serving | 2
Course | Snacks

Ingredients
8 oz. FF Cream Cheese
1 cup FF Mayonnaise
3/4 cup Reduced Fat Parmasean
1 can Green Chiles
1/2 can Diced Jalapenos

Instructions
Combine all ingredients and microwave 5 minutes, stirring periodically.

PIMENTO CHEESE

1 8 oz light cream cheese
2 c shredded rf sharp cheddar
a dash of garlic powder
1/4 t. ground red pepper
3 T dill pickle juice
4 oz jar of pimientos, drained.

Use hand mixer to combine cream cheese, pickle juice, garlic powder until smooth. Stir in shredded cheese and pimientos. Refrigerate at least an hour to combine flavors. Makes 8 -1/4 cup servings

SOUPS

POTATO SOUP

Serves - 4 (1 cup each)
Points - 2

Ingredients:
28 oz. (2 - 14 oz. cans) fat free chicken broth
1.32 oz. pkg. country gravy mix
3 cups Ore Ida Hash Browns with peppers and onions
1/2 cup cold water

Directions:
In a large pot, bring chicken broth and hash browns to a boil; reduce heat to medium and simmer for 15 minutes. Combine gravy mix with cold water. Add to hash brown mix. Simmer for another 5-10 minutes until mixture begins to thicken. Allow to sit for 2-3 minutes before serving.
Nutrition Information per Serving: 110 Cal., 4.8 g. fat, 1.5 g. fiber
Note: If you like your soup thicker, add cornstarch

Harvest Chicken Corn Chowder

1/2 cup chopped onion
1/2 cup chopped sweet red pepper
2 garlic cloves, minced
1 tablespoon olive oil
1 cup cubed fully cooked ham
2 cups water
2 cups cubed red potatoes
1-1/2 cups fresh or frozen corn
1 teaspoon reduced-sodium chicken bouillon granules
3/4 teaspoon dried thyme
1/2 teaspoon poultry seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup cubed cooked chicken breast
1 can (12 ounces) fat-free evaporated milk
3/4 cup 1% milk, divided
1/4 cup all-purpose flour

In a large saucepan, saute the onion, red pepper and garlic in oil until onion is tender.
Add ham; cook and stir for 2 minutes. Stir in the water, potatoes, corn, bouillon, thyme
poultry seasoning, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 15
minutes or until potatoes are tender. Add chicken; heat through. Stir in the
evaporated milk and 1/2 cup milk; bring to a boil. Combine flour and remaining milk until
smooth; gradually stir into soup. Cook and stir for 2 minutes or until thickened.

Yield: 5 servings.
Nutritional Analysis: 1-1/3 cups equals 306 calories, 6 g fat (2 g saturated fat), 37 mg cholesterol, 763 mg sodium, 39 g carbohydrate,
3 g fiber, 25 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat-free milk.
WW = 6 pts.

BUTTERNUT SQUASH SOUP WITH CUMIN

2 Points       8 Servings (1 cup)

117 calories    5.2 g. fiber   2 g. fat

1 T. olive oil

3 medium onions, peeled and sliced (about 3 cups)

3 lbs. butternut squash, peeled and cut into 2” cubes (about 8 cups)

4 c. FF chicken or vegetable broth

1 t. salt

1-2 t. cumin

½ t. pepper

1.5 t. dry thyme

Peel and chop the onions and squash.  (Frozen pre-peeled squash is very convenient for this recipe).  In a large soup kettle or Dutch oven, heat the oil over medium heat and stir in onions.  Cover, reduce heat, and braise for 15 minutes, checking that onions don’t burn.Add squash + ½ cup of the broth to onions.  Sprinkle with salt, pepper, cumin, and thyme; cover the pot.  Braise for another 15 minutes, stirring occasionally so vegetables do not burn.Add remaining broth; bring to a boil and cover.  Reduce heat and simmer for 30 minutes or until squash is tender.Puree soup in a blender or food processor in batches.  Reheat soup and adjust salt and cumin, if desired, to taste.  Serve hot with croutons or a dollop of sour cream for additional points.

SALADS

Creamy Tortellini & Veggie Salad
Serves 2
4pts per serving

1/4 of 1pd Packed Cheese Tortellini
1/2-10oz Bag Sugar Snap Peas
1 tbsp Low Fat Mayo
1 tbsp White Balsamic Vinegar
3 tbsp Grated Parmesan Cheese
12 Cherry Tomatoes halved
2 Tbsp finely chopped red onion
1 tbsp capers - rinsed and drained
fresh ground pepper

Cook tortellini according to package. Add sugar snap peas during the last 2 min. Drain and rinse under cold water .Combine Mayo, vinegar and 1 tbsp of cheese. Add tortellini, peas, tomatoes, onion and capers. Toss to coast. Sprinkle remaining cheese and pepper.
Can be refrigerated for up to 24 hrs

White Bean Tuna Salad

1/4 cup red wine vinegar
3 garlic cloves, minced
2 teaspoons Dijon mustard
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons olive oil
2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained
2 cans (6 ounces each) light water-packed tuna, drained and flaked
3/4 cup sliced ripe olives
1/2 cup chopped red onion

In a small bowl, combine the vinegar, garlic, mustard, sugar, salt and pepper; gradually
whisk in oil. In a large bowl, combine the beans, tuna, olives and onion; add dressing and
toss gently. Cover and refrigerate until serving.

Yield: 6 servings.
Nutritional Analysis: One serving (3/4 cup) equals 247 calories, 7 g fat (1 g saturated fat), 17 mg cholesterol, 754 mg sodium, 23 g carbohydrate, 6 g fiber, 20 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable.

Buffalo Chicken Macaroni Salad

From: www.halfmysize.com
Serves -8 (1/2cup servings)
Points - 3

Ingredients:
1/2 cup fat free ranch salad dressing
1/4 cup Miracle Whip® Free
1/4 cup crumbled blue cheese
1 tablespoon Frank's hot sauce
1/4 teaspoon paprika
1 1/2 cups cooked diced chicken breast
1/2 cup celery, finely chopped
1/4 cup red onion, finely chopped
1 1/2 cups dry whole wheat macaroni
1 medium tomato, diced

Directions:
Cook macaroni according to package directions. Rinse under cold water and drain. Refrigerate until cold. In a large bowl, combine dressing, mayonnaise, blue cheese, hot sauce and
paprika. Add chicken, celery, onion and macaroni. Mix well to combine. Stir in
tomatoes. Cover and refrigerate at least 30 minutes. Gently stir again before serving.

Nutrition Information:
160 cal., 2.5 g. fat, 2.1 g. fiber

Cranberry Salad
1 box (4 serv) cherry jello
16 oz Ocean Spray whole berry Cranberry Sauce
15- 1/4 oz Del Monte Crushed Pineapple In Its Own Juice, drained
1 medium apple, diced
1- 1/4 cup water

1 Drain pineapple.
2 Heat 1 cup water and add to cherry jello. Stir until dissolved.
3 Add 1/4 cup cold water and stir until blended.
4 Mix drained pineapple, cranberry, and diced apple with jello.
5 Refrigerate until set.

Servings: 12
Yield: POINTS® Value-2

Recipe Source
If you use SF/FF jello, the points would be less. I don't like using the fake sugars.
I use the drained pineapple juice to make the jello, adding enough water to make the necessary amount.

THREE BEAN SALAD

INGREDIENTS:
1 15-oz can black beans, drained and rinsed
1 8-oz can chick peas, drained and rinsed
1 8-oz can kidney beans
1.5 cup frozen corn, thawed
20 grape tomatoes, halved (gently squeeze out seeds)
½ cup minced red onion (or chopped scallion)
2 medium cloves garlic, crushed
½ cup diced red bell pepper
1/4 cup extra virgin olive oil
½ cup balsamic vinegar
½ cup crumbled feta (I like the Mediterranean style best)salt and black pepper to taste
1/4 cup chopped fresh cilantro (optional)
½ teaspoon red pepper flakes (optional)

DIRECTIONS: Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile. Serves 10

Oriental Ramen Noodle Coleslaw
Yield: 12 Servings
3 Pts per Serving

1 pk beef ramen noodles
1 lg dole coleslaw mix
1/4 c sunflower seeds
1 bunch green onions; thinly sliced
1/4 c sliced almonds
dressing
2 tb oil
1/2 c water
1/2 pk flavoring
2 tb cider vinegar
1/4 c sugar or can use Splenda

Break noodles into pieces and mix with coleslaw, sunflower seeds, onions
and almonds in a large salad bowl. Combine ingredients for dressing in
shaker container. Pour over vegetable mixture shortly before serving.

Broccoli Salad
POINTS: 3
INSTRUCTIONS

5 cup broccoli
1/4 cup raisins
1/4 cup chopped pecans
3/4 cup reduced-calorie mayonnaise
1 Tbsp apple cider vinegar
1 1/2 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener
6 slices Oscar Mayer Cooked Center-Cut Bacon

soak raisins in hot water to plump then drain fully mix mayo vinegar and splenda then add broccoli raisins pecans and bacon chill until ready to eat

Grape Salad (version 1)

POINTS® Value: 3
Servings: 20

Ingredients
4 pound grapes
8 oz light cream cheese
1/2 cup reduced-fat sour cream
1/2 cup sugar
1/8 cup unpacked brown sugar
1/4 cup chopped pecans
Instructions

Blend cream cheese, sour cream and sugar w/ mixer until smooth and blended. Toss in red and green grapes to coat. Pour into 9x13 baking dish. Sprinkle w/ brown sugar and pecans. Serve

Grape Salad  (version 2)

4 oz. Fat Free Cream Cheese
4 oz. Fat Free Sour Cream
1/2 Cup Splenda Granular
1 teaspoon Vanilla Extract
3 Cups Green Grapes
3 1/2 Cups Red Grapes
1/4 Cup Brown Sugar
1 ounce Pecans, chopped small

In a medium bowl, combine the sour cream, cream cheese, Splenda, brown sugar, and vanilla. Mix until smooth. Add in the pecans and grapes. Combine well. Refrigerate until ready to serve.

Serves: 13 (1/2 Cup Each)
Per Serving: 86 Calories; 2g Fat (16.2% calories from fat); 2g Protein; 17g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 62mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates. WWP: 2 (www.AimeesAdventures.com)

CHEESY SOUTHWESTERN POTATO SALAD

3 Points     8 Servings

2 lbs. Yukon Gold potatoes, cubed

¾ c. FF mayo

¼ c. chopped cilantro

3 T. white vinegar

1 chipotle chile in adobo sauce, seeded and chopped

1 t. ground cumin

2/3 c. each chopped onions, diced zucchini, halved cherry tomatoes and diced green peppers

1 can (11 oz.) Mexi-corn, drained (corn w/ red & green peppers)

1 c. RF shredded Monterey Jack or Mexican cheese blend

In saucepan, bring potatoes and enough salted water to cover to a boil.  Cook 15 minutes more. Drain; rinse with cold water. In a bowl, combine mayo, cilantro, vinegar, chile, and cumin.  Add potatoes and remaining ingredients; toss to coat.  Chill 1 hour.

Greek Orzo Salad

1 cup uncooked orzo pasta
6 teaspoons olive or canola oil, divided
1 medium red onion, finely chopped
1/2 cup minced fresh parsley
1/3 cup red wine vinegar or cider vinegar
1-1/2 teaspoons dried oregano
1 teaspoon salt
1/2 teaspoon sugar
1/8 teaspoon pepper
2 large tomatoes, seeded and chopped
1 medium cucumber, peeled, seeded and chopped
12 pitted ripe or Greek olives, halved
1/2 cup crumbled feta cheese

Cook orzo according to package directions; drain. In a serving bowl, toss orzo with 2
teaspoons oil. In another bowl, combine the onion, parsley, vinegar, oregano, salt, sugar,
pepper and remaining oil; pour over orzo and toss to coat. Cover and refrigerate for 2-24
hours. Just before serving, gently stir in tomatoes, cucumber, olives and cheese.
Yield: 8 servings. Nutritional Analysis: One serving (3/4 cup) equals 120 calories, 7 g fat (2 g saturated fat), 8 mg cholesterol, 498 mg sodium, 11 g carbohydrate, 1 g fiber, 3 g protein.

Quinoa Salad with Toasted Pistachios and Dried Pineapple
Source: Cooking Light Jan/ Feb 2006
Servings: 4 (1 cup servings)
Posted by: Zephyr1

Ingredients:
1 1/2 cups water
3/4 cup uncooked quinoa
1/4 cup shelled, chopped pistachios (about 1 ounce)
2 cups rotisserie chicken breast, chopped
1/3 cup chopped green onions
1/3 cup chopped dried pineapple
1 tablespoon toasted sesame oil
1 1/2 teaspoons bottled ground fresh ginger (such as Spice World)
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon crushed red pepper


Instructions:
Boil water in a small saucepan. Add quinoa. Cover, reduce heat, and simmer 12 minutes. Heat a small skillet over medium-high heat. Add chopped pistachios, and cook 2 minutes or until lightly toasted, stirring frequently. Transfer pistachios to a large bowl; add cooked quinoa and remaining ingredients to bowl. Toss gently to coat.

NUTRITION PER SERVING
CALORIES 344(28% from fat); FAT 10.7g (sat 1.6g,mono 4.7g,poly 3.7g); PROTEIN 27g; CHOLESTEROL 60mg; CALCIUM 42mg; SODIUM 362mg; FIBER 3.7g; IRON 3.2mg; CARBOHYDRATE 32.5g

Asian chicken and orzo salad

Ingredients
9 oz Sugar Snap Peas
10 oz shredded carrots
1 1/2 cup celery
1 1/2 cup bell pepper(s)
2 cans water chestnuts
1 cup scallion(s)
1 cup cilantro
2 1/2 pound uncooked boneless, skinless chicken breast
16 oz whole wheat orzo
6 Tbsp rice wine vinegar
4 Tbsp low-sodium soy sauce
4 tsp hoisin sauce
1 pieces ginger root
4 clove garlic clove(s)
3/4 cup fat-free, reduced-sodium chicken broth
1/3 cup olive oil

Instructions

Roast chicken (seasoned with salt & pepper) ahead of time & dice it. Cook Orzo, let it cool down. Dice celery, peppers, sugar snap peas, water chestnuts, and scallions. Mince cilantro. Mix all the above ingredients up along with the shredded carrots. Mince ginger & garlic. Mix with rice wine vinegar, low sodium soy sauce, hoisin sauce, chicken broth and olive oil. Dress mixed salad with dressing and refrigerate.

MAIN DISHES

SHRIMP CHILI CORNBREAD CASSEROLE-eatingwell.com
Consider this dish a savory cobbler: a rich shrimp chili (which you could make on its own any weeknight), dotted with a thick, biscuitlike, cornbread topping.
Makes 12 servings

Shrimp chili filling
2 teaspoons canola oil
1 large onion, chopped
1 medium green bell pepper, chopped
4 cloves garlic, minced
3 medium zucchini, diced (about 5 cups)
1 1/2 tablespoons chili powder
1 1/2 teaspoons ground cumin
1 teaspoon ground cinnamon
1 teaspoon salt
2 14-ounce cans reduced-sodium diced tomatoes
1 1/2 pounds small shrimp (41-50 per pound), peeled and deveined
1/2 cup chopped fresh cilantro
Cornbread topping
1 cup all-purpose flour
1 cup yellow cornmeal
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup nonfat milk
1/4 cup canola oil
1 large egg
1 tablespoon honey

1. To prepare filling: Heat oil in a Dutch oven over medium heat. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in zucchini; cook, stirring often, for 3 minutes. Stir in chili powder, cumin, cinnamon and salt; cook for 20 seconds. Pour in tomatoes; bring to a simmer. Remove from the heat. Stir in shrimp and cilantro. Pour into a 9-by-13-inch baking dish.
2. Preheat oven to 350°F.
3. To prepare cornbread topping: Whisk flour, cornmeal, baking powder and salt in a large bowl. Whisk milk, oil, egg and honey in a medium bowl until smooth. Pour into the dry ingredients and stir just until moistened. Drop by heaping tablespoons over the shrimp mixture.
4. Bake the casserole, uncovered, until the top is browned and the filling is bubbling, 40 to 45 minutes. Let stand for 10 minutes before serving (or follow make-ahead instructions).

NUTRITION INFORMATION: Per serving: 226 calories; 8 g fat (1 g sat, 4 g mono); 104 mg cholesterol; 24 g carbohydrate; 15 g protein; 3 g fiber; 522 mg sodium; 222 mg potassium.
Nutrition bonus: Vitamin C (30% daily value), Iron & Vitamin A (15% dv).
MAKE AHEAD TIP: To make ahead: Bake, let cool for 1 hour, cover with parchment paper then foil and refrigerate for up to 3 days. Reheat, covered, in a preheated 350°F oven for 1 hour.

MeatLoaf
POINTS® Value: 6
Servings: 4 (big portions!!)

Ingredients
1 pound lean raw ground beef
8 oz Contadina Diced Tomatoes
1 large egg(s)
1/4 tsp black pepper
1 1/4 tsp table salt
1/2 cup onion(s)
1/2 cup bell pepper(s)
1/2 cup quick cooking rolled oats

Topping
1/3 cup ketchup
1 Tbsp mustard
2 Tbsp packed brown sugar


Instructions
Mix meatloaf ingredients (except ketchup, brown sugar and mustard) well and place in a baking dish. Shape into loaf.  Toppping:Mix Ketchup, brown sugar and mustard for topping and spread on loaf. Bake 1 hr at 375.

To Die for Roast

1 package of Italian salad dressing mix
1 package of brown gray mix
1 package of ranch salad dressing mix
2-3 lb beef pot roast
1 cup of beef broth
Any type of veggies

Mix all of the seasoning packet in the cup of broth.
Place your veggies on the bottom of a sprayed crock pot. Then place your meat on top of the veggies and then pour the broth on top.
Cook on low for 9-11 hours

Slow Cooker Cranberry Pork

INGREDIENTS
1 (16 ounce) can cranberry sauce
1/3 cup French salad dressing
1 onion, sliced
1 (3 pound) boneless pork loin roast
DIRECTIONS
In a medium bowl, stir together the cranberry sauce, salad dressing, and onion. Place pork in a slow cooker, and cover with the sauce mixture.
Cover, and cook on High for 4 hours, or on Low for 8 hours. Pork is done when the internal temperature has reached 160 degrees F (70 degrees C).

Barbecued-Chicken Potpie

1 teaspoon margarine or butter
Cooking spray
2 cups chopped onion
1/2 cup chopped green bell pepper
1/3 cup diced, seeded poblano chile or 1 (4.5-ounce) can chopped green chiles, drained
1 small garlic clove, minced
1 1/2 teaspoons cumin seeds
1 teaspoon ground coriander
1/4 cup cider vinegar
4 cups shredded cooked chicken breast (about 1 1/2 pounds)
2 tablespoons brown sugar
1 ounce unsweetened chocolate, grated
1 (12-ounce) bottle chili sauce
1 (10 1/2-ounce) can low-salt chicken broth
1 (11.5-ounce) can refrigerated corn bread twists

Preheat oven to 375°.
Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat. Add onion, peppers, and garlic, and sauté 5 minutes. Stir in cumin and coriander, and cook 2 minutes. Stir in vinegar, scraping skillet to loosen browned bits. Add the chicken and the next 4 ingredients (chicken through broth), and cook 15 minutes or until thick, stirring occasionally. Spoon chicken mixture into 11 x 7-inch baking dish coated with cooking spray.
Unroll corn bread dough, separating into strips. Place strips in a lattice fashion over chicken mixture. Bake at 375° for 25 minutes or until golden brown; let stand 15 minutes before serving.
Yield: 8 servings
NUTRITION PER SERVING  CALORIES 394(27% from fat); FAT 12g (sat 3.7g,mono 2g,poly 1g); PROTEIN 33.1g; CHOLESTEROL 78mg; CALCIUM 49mg; SODIUM 972mg; FIBER 1.7g; IRON 3.5mg; CARBOHYDRATE 40g

Spicy bourbon chicken
POINTS® Value: 5
Servings: 4
Ingredients
1 1/2 pound uncooked boneless, skinless chicken breast
1 clove garlic
1/4 tsp ground ginger
3/4 tsp crushed red pepper flakes
1/4 cup bourbon
1 Tbsp dark brown sugar
1 Tbsp sugar
2 Tbsp ketchup
1 Tbsp apple cider vinegar
1/2 cup water
1/3 cup soy sauce
Instructions
Cut chicken into small bite sized pieces. Marinate the chicken in remaining ingredients for about 20 minutes. Drain and reserve juice. Heat nonstick skillet over med-high heat, spray with nonstick spray and cook drained chicken in batches (do not crowd the pan, otherwise the chicken will not brown properly). After all chicken is browned, add it back in and add the marinade. Simmer for 20 minutes to thicken.

Enchilada Lovers Casserole
From: www.halfmysize.com
Serves - 8 / Points - 5

Ingredients:
1 cup salsa
10 oz. bag Light Tostitos tortilla chips
5 oz. can evaporated milk
4 oz. can chopped green chilies
10 1/2 oz. can reduced fat cream of chicken soup
10 oz. pkg. Lite Velveeta cheese
12 1/2 oz. can cooked chicken breast

Directions:
Combine salsa, milk, chilies, soup, cheese and chicken in saucepan. Heat until cheese is melted. Fill a 9x13 casserole with tortilla chips. Pour sauce over chips and bake in 350 degree oven until bubbly, about 20 minutes. Nutrition Information: 255 cal., 5.4 g. fat, 1.5 g. fiber

Dorito Casserole
Estimated POINTS® Values Per Serving | 5
Servings | 12
Ingredients

1 lb 90% lean ground beef  or chicken
1/2 lb of velveeta light
2 tbsp of chili powder or taco seasoning
1 can of fat free cream of chicken soup
1 can rotel tomatoes
1/2 bag of baked Doritos - Nacho cheese or Cool Ranch

Instructions
Brown ground beef then add taco seasoning or chili powder, cream of chicken soup, and rotel tomatoes. Crush doritos and pour half into a casserole dish sprayed with Pam, the add a layer of the meat mixture, then half the cheese, another layer of chips, then meat mixture and finish off with cheese. Bake in 350 degree oven for 30 minutes. If you prefer you can use 2 cups of lowfat shredded cheddar cheese in place of the velveeta.

My Bubble Up Pizza
Servings | 6   POINTS® value per serving | 3

Ingredients
1 small onion(s)
1 cup pizza sauce
Assorted veggies
1 serving(s) Turkey Pepperoni - 17
1 item Pillsbury Grands! Homestyle Reduced-Fat Buttermilk Biscuit(s)
1 1/4 cup part-skim mozzarella cheese

Instructions
Preheat oven to 350 F. In skillet, stir in pizza sauce over medium heat. Stir in onion, and any italian seasonings you like. Add veggies (mushrooms, peppers, black olives, etc…whatever you like) and pepperoni. Add quartered biscuits; stir gently until biscuits are covered with sauce. Spoon mixture into a 9x13 inch baking dish coated with cooking spray. Bake for 25 minutes. Sprinkle with cheese, and bake an additional 10 minutes or until biscuits are done. Let stand 5 minutes before serving

CHICKEN BASEBALLS
Servings: 4 @ 6 pts 

3 oz cream cheese – softened
2 tsp light margarine – melted
¼ tsp salt
¼ tsp pepper
2 tbsp onion – chopped (less/none if you don’t want heavy onion flavor)
Celery (to your liking – very thin slices)
2 tbsp skim milk
2 cups shredded cooked chicken
1 pkg reduced fat crescent rolls (8 crescent rolls total)

Using a mixer, combine cream cheese, butter, salt, pepper, onion, celery, and milk to blend. Pour mixture over chicken and stir. Separate crescent roll dough into four rectrangles and seal perforations. Spoon ½ cup mixture into center of each. Pull opposite corners of dough to center and seal. Place on ungreased cookie sheet. Bake at 350 degrees for 20 minutes.

NOTE: You need 2 crescent rolls per baseball. Take a rolling pin and flatten some to stretch out.

AWESOME SALSA CHICKEN!!!
4 half breasts of boneless skinless chicken
jar of salsa
block of fat free cream cheese

spread cream cheese over chicken, dump salsa over everything, cover & bake at 350 for about 45 minutes or until the chicken is done....this is soooo good

Sloppy Joe Baked Chicken
POINTS® value per serving | 6
Servings | 6

Ingredients
8 oz mushroom(s)
1 cup onion(s)
6 oz no-salt tomato paste
1 cup water
6 breast uncooked boneless, skinless chicken breast
1 serving McCormick Sloppy Joe Seas

Instructions
Place frozen chicken breasts in a pam sprayed baking dish. Mix sloppy joe mix, water & tomato paste together. Pour it over the chicken. Add sliced mushrooms and onions over the top, mixing in with the sauce. Bake for 45-60 minutes until done. Great on Spaghetti or Potatoes baked!
1 breast with 1/6 of the sauce = 6 points. **Want just the sauce? it is 1/6 of the batch = 1 point.

Artichoke and Spinach Stuffed Shells 4pt

1 pkt frozen spinach chopped and thawed
1c frozen artichokes thawed
12 pasta shells jumbo, uncooked
1c ricotta cheese, part skim milk
2T basil chopped
1T parsley chopped
1/4t salt
2T lemon juice
1/3c nonfat sour cream
2 can stewed tomatoes undrained and chopped
8oz tomato sauce
2T cornstarch
1 1/2T basil chopped
vegetable cooking spray

Cook spinach and artichoke hearts according to package directions, omitting salt; drain well. Chop artichoke hearts, and set aside.
Cook shells according to package and set separately on a piece of wax paper.
Position knife blade in food processor bowl; add spinach, ricotta cheese, and next 4 ingredients. Process 30 seconds or until smooth.Transfer to a bowl; stir in choped artichokes and sour cream.
Combine stewed tomatoes, tomato sauce, cornstarch, and 1-1/2 tablespons basil in a saucepan; stir well. Cook over medium heat until thickened, stirring frequently. Spoon 1 cup tomato mixture in botton of an 1 x 7 x 1/2-inch baking dish coated with cooking spray.Spoon spinach mixture evenly into shells. Place shells on sauce in baking dish. Spoon remaining sauce on top of the shells. Bake uncovered at 350 for 30 minutes or until bubbling.
serves 6

BBQ meatloaf
1 lb ground Round
1/2 c. barbecue sauce, divided
1/4 c. frozen chopped onion, pressed dry
1/4 c. italian bread crumbs
2 egg whites
1/4 t pepper

Combine meat, 1/4 c sauce, onion, breadcrumbs, egg whites and pepper.
Shape mixture in a 7 x 5 inch loaf on a rack in a roasting pan. Spread remaining 1/4 c BBQ sauce over loaf. Bake @ 375 degrees for 25 minutes or until done. Yield: 4 servings - 5 points each
228 Calories ,7.6 g Fat ,.5 g fiber

Sticky Chicken Thighs
8 chicken thighs
1 envelope Lipton onion soup mix
1/4 cup sugar free Smuckers orange marmalade
8 oz. light done right Catalina

Place chicken in crock pot. Mix together the rest of the ingredients. Pour over chicken. Cover and cook on low for 6-8 hours. The chicken gets dark in color and has an Asian taste to eat. Serves 8 at 5 points each

La Bamba Casserole

1 (5.25-ounce) can whole green chiles, drained
 Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1 1/2 cups (6 ounces) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions

Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates. Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375° for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 344(28% from fat); FAT 10.7g (sat 6.3g,mono 2.9g,poly 0.8g); PROTEIN 32.2g; CHOLESTEROL 77mg; CALCIUM 269mg; SODIUM 902mg; FIBER 7.4g; IRON 3.2mg; CARBOHYDRATE 30.7g

Apricot Pork Chops
Source: Cooking Light, June 2005
Servings 4/ points 5

1/2 cup apricot preserves
2 teaspoons Dijon mustard
1 teaspoon bottled minced garlic
1 teaspoon low-sodium soy sauce
1/2 teaspoon Worcestershire sauce 1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1/8 teaspoon black pepper
4 boneless pork chops

Combine first 5 ingredients in a small bowl; set aside. Combine salt, cinnamon and pepper, and sprinkle over both sides of pork. Heat a large non-stick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; cook 4 minutes on each side or until desired degree of doneness. Remove skillet from heat; add apricot mixture, turning pork to coat. Place 1 chop on each of 4 dinner plates; spoon remaining apricot mixture evenly over chops.

TERIYAKI STICKY CHICKEN
4 (4 oz.) Skinless, Boneless Chicken Breasts
1/2 Cup Ketchup
3 Tablespoons Brown Sugar
2 Tablespoons Vinegar
2 Tablespoons Lite Teriyaki Sauce
1 teaspoon Dry Mustard
Preheat oven to 350. In a small bowl, combine the ketchup, brown sugar, vinegar, teriyaki sauce and mustard. Spray and 8X8 inch baking dish with PAM. Place 1/2 of the sauce into the bottom of the baking dish. Place the chicken breasts on top of the sauce and cover the chicken with the remaining sauce. Bake uncovered for 40 minutes, or until the chicken is done and the sauce has thickened. Divide any sauce that is in the dish evenly over each piece of chicken. Serve with rice for additional points.
Serves: 4, Per Serving: 201 Calories; 3g Fat; trace Dietary Fiber WWP: 4

Stovetop Cheeseburgers
4 Points per 1/2 cup serving (not including bun)

1.5 lbs. lean ground beef
8 oz. Velveeta Light, cubed
1 onion, chopped
Garlic
1 pkg. Hidden Valley Ranch Salad Dressing Mix
2 T. skim milk

 
In a large skillet, brown beef, onion and garlic. Drain well. Mix all ingredients, and stir until cheese melts.  serve on light buns.

Cola Chicken
20 oz. Skinless, Boneless Chicken Breasts
1 Cup Ketchup
1 (12 oz.) Can of Diet Cola

Put chicken in a non-stick skillet. Pour ketchup and diet cola over the chicken. Turn heat to medium high and cook chicken for 45 minutes, stirring occasionally. Cover, reduce heat to simmer and cook another 15-20 minutes. Remove lid, and cook until sauce thickens and sticks to chicken. Sauce will taste like BBQ and the chicken is very tender.

Note: You can also make shredded BBQ chicken sandwiches with this. Simply use 2 forks and pull the chicken apart about 15 minutes before it's finished cooking. I also like to add some black pepper and diced onions to my cola chicken right when I start to cook it.
Serves: 5
Per Serving: 184 Calories; 3g Fat (15.2% calories from fat); 26g Protein; 13g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 640mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Other Carbohydrates. WWP: 4

Creamy Cajun Shrimp Linguine

1 cup water
1 (14-ounce) can fat-free, less-sodium chicken broth
6 ounces uncooked linguine
1 pound medium shrimp, peeled and deveined
1 1/2 tablespoons butter
1 (8-ounce) package presliced mushrooms
1 large red bell pepper, cut into (1/4-inch-thick) slices
2 teaspoons all-purpose flour
1 teaspoon Cajun seasoning
1/4 teaspoon salt
2/3 cup half-and-half
1/4 cup chopped fresh flat-leaf parsley

Combine 1 cup water and broth in a Dutch oven; bring to a boil. Break pasta in half; add to pan. Bring mixture to a boil. Cover, reduce heat, and simmer for 8 minutes. Add shrimp to pan. Cover and simmer for 3 minutes or until shrimp are done; drain.
Melt butter in a large skillet over medium-high heat. Add mushrooms and pepper to pan; sauté 4 minutes or until moisture evaporates. Add flour, seasoning, and salt to pan; sauté 30 seconds. Stir in half-and-half; cook 1 minute or until thick, stirring constantly. Remove from heat. Add pasta mixture and parsley to pan; toss.

Yield: 4 servings (serving size: 1 1/2 cups) CALORIES 365 (27% from fat); FAT 10.9g (sat 5.9g,mono 2.7g,poly 0.8g); PROTEIN 27.4g; CHOLESTEROL 194mg; CALCIUM 101mg; SODIUM 685mg; FIBER 2.2g; IRON 4.1mg; CARBOHYDRATE 38.1g

Mexican-Style Brown Rice Casserole
POINTS® Value: 6
Servings: 6

Ingredients
1 sprays cooking spray
4 cup cooked brown rice
1 1/4 cup salsa
1 tsp ground cumin
15 oz canned refried beans
10 oz frozen corn kernels, thawed
4 oz canned green chili peppers, mild, diced
1 Tbsp chili powder
10 oz chopped frozen spinach, or collard greens, thawed and set to drain in a strainer over a bowl
3/4 cup low-fat shredded cheddar cheese, divided
2 Tbsp cilantro, fresh, chopped (optional; for garnish)

Instructions
Preheat oven to 375ºF. Coat a 2-quart rectangular, round or oval baking dish with cooking spray
In a large bowl, combine rice, salsa and cumin. Spoon 2 cups of rice mixture into prepared baking dish and spread out to evenly cover bottom of dish. In another large bowl, combine refried beans, corn, chili peppers and chili power. Using a rubber spatula, scrape bean mixture on top of rice layer and smooth out top.
Squeeze out any excess water from spinach or collard greens and then spread on top of bean layer; sprinkle with 6 tablespoons of cheese. Top with remaining rice mixture and smooth out top; sprinkle with remaining cheese. Place casserole on a large rimmed baking sheet to catch any spillage. Bake until heated through and cheese is browned and bubbling, about 30 minutes. Sprinkle with cilantro (if desired), cut into 6 pieces and serve.

Crockpot Cheesy Chicken Spaghetti
Serves - 12 (1 cup each)
Points – 6

Ingredients:
16 oz. dry spaghetti, cooked
1 lb. Velveeta Light cheese
12.5 oz. can chicken breast, drained and flaked
10 3/4 oz. can 98% fat free cream of mushroom soup, undiluted
10 3/4 oz. can 98% fat free cream of chicken soup, undiluted
10 oz. can diced tomatoes and green chilies (Rotel)
4 oz. can mushroom stems and pieces, drained
1/2 cup water
1 small onion, diced
1 medium green pepper, diced
salt & pepper, to taste

Directions:
Spray slow cooker with non-stick cooking spray.Combine all ingredients in slow cooker and stir to mix well.Cook on LOW for 2-3 hours. Stir again just before serving .Nutrition Information: 286 cal., 5.7 g. fat, 2.7 g. fiber - Source: Halfmysize.com

SPINACH AND ARTICHOKE LASAGNA

6 whole wheat lasagna noodles
1 cup fat-free ricotta cheese
4 ounces fat-free feta cheese
zest of one lemon
bunch of fresh oregano, chopped fine (if you use dried oregano, use a teaspoon and add some chopped fresh parsley)

10 oz package frozen spinach, thawed and drained
1 (14.5 ounce) can artichoke hearts, drained and chopped
1 cup fat-free half and half
1/2 cup light mozzarella cheese, or 2 sticks of light string cheese, shredded
cooking spray

Spray an 8" x 8" pan with cooking spray. Combine the ricotta, feta, lemon zest, and oregano to make the filling for the lasagna. Assemble the casserole as follows: Put 2 - 3 tablespoons of half & half in the bottom of the pan and swirl it around so it covers the bottom. Break 2 lasagna noodles so they fit, and place them in the bottom of the pan. You do not need to cook the noodles beforehand. Drizzle another 2 tablespoons of half & half on top of the layer of dry noodles, then spread half of the cheese filling on top of the noodles. Then add half of the chopped artichokes, spinach and another 2 tablespoons of half & half. Add another layer of dry noodles, more half & half, the rest of the cheese mixture, the rest of the artichokes and spinach, more half & half, then cover with the last 2 dry noodles. Pour the rest of the half & half over the noodles and sprinkle the mozzarella cheese on top of that. Cover the pan with aluminum foil and place in the refrigerator for several hours or overnight so that the noodles soften. Before baking, press on the top of the casserole with a fork to make sure that there is a sufficient layer of half and half on top to keep the noodles moist. Bake covered at 350 degrees for about 45 minutes. Remove the foil and bake for another 10 to 15 minutes until the top is lightly browned. Let sit for 5 minutes before cutting. Makes 4 large servings, 5 points per serving

Best Chicken Enchiladas Ever
7 points per serving
4 servings

1/2 cup shredded lowfat mexican blend cheese
8 ounces fat free cream cheese
1/4 cup light sour cream
1 large can plain tomato sauce
1 cup salsa
1 pound boneless skinless chicken breast
8 flour tortillas, whole wheat 96% fat free
1/2 cup diced onions

Boil chicken until thoroughly cooked and let cool. Cook onions in microwave for 1 minute.
Shred chicken into a medium mixing bowl and add cream cheese and onions and mix well with spoon or gloved hands. In a separate bowl mix tomato sauce, sour cream and salsa. Pour enough sauce mixture into a baking dish to cover the bottom. Spoon equal amounts of chicken mixture onto the tortillas. Spread mixture the length of the tortilla and roll. Place rolled tortillas in sauce coated baking dish and cover with remaining sauce.  Cover and bake at 350 for 30 minutes. Uncover and add shredded cheese and bake for an additional 5-10 minutes

Chicken Marsala
POINTS: 4
INSTRUCTIONS
2 tsp olive oil
1 cup mushroom(s), fresh, sliced
1 pound uncooked boneless, skinless chicken breast, four 4 oz pieces
1 tsp dried thyme
1/2 tsp table salt
1/4 tsp black pepper
1/2 cup wine, Marsala variety
1 1/4 cup canned beef broth, reduced-sodium, divided
1 1/2 Tbsp cornstarch

Heat oil in a large skillet over medium-high heat. Add mushrooms and sauté until tender and releasing liquid, about 5 minutes. Meanwhile, place chicken on a plate and season both sides with thyme, salt and pepper. Move mushrooms to outer edge of skillet once cooked. Place chicken in center of skillet and sauté until golden, about 2 to 3 minutes per side.
Add wine to skillet; simmer 1 minute. Add 3/4 cup of broth and simmer, uncovered, until chicken is tender and cooked through, about 8 minutes. Dissolve cornstarch in remaining 1/2 cup of broth in a small bowl; add to skillet. Simmer until sauce thickens, stirring constantly and incorporating mushrooms into the liquid, about 1 minute. Serve chicken with mushroom sauce spooned over top. Yields about 3 ounces of chicken and 1/3 cup of sauce per serving.

Bourbon chicken thighs
Points Value 6
Servings 8

2/3 cups low-sodium soy sauce
1/2 cup unpacked brown sugar
1/2 tsp garlic powder
1 tsp ground ginger
2 fl oz. bourbon
2 pounds boneless chicken thighs

Whisk all ingredients except chicken and put into a big zip lock bag. Add the chicken cut into bite-sized pieces and marinate overnight. Pour contents of bag into a large baking pan, making sure that the chicken is in a single layer, and bake at 325 degrees, basting frequently, for 1 1/2 hours or until well browned

Crawfish and Rice Casserole

Ingredients
2 cups chopped onions
2 cups chopped green bell peppers
1 tablespoon minced garlic
2 pounds crawfish tails, rinsed and drained
1 (8-ounce) container light garlic and herb spreadable cheese
4 ounces light pasteurized processed cheese spread, cubed
3 cups cooked wild rice
2 cups cooked rice (long grain)
2 bunches green onions (scallions), chopped
1/4 teaspoon cayenne
Instructions
In a large non-stick skillet coated with non-stick cooking spray, sauté the onions, peppers, and garlic until tender, about 5 to 7 minutes. Add the crawfish tails and both cheeses, cooking until creamy. Add the wild rice, rice, green onions, and cayenne. Transfer to a 2 to 3-quart casserole dish coated with non-stick cooking spray Makes 8 to 10 servings.

To Prepare and Eat Now: Preheat the oven to 350°F. Bake, uncovered, for 20 minutes of until well heated. To Freeze: Cool to room temperature and wrap, label, and freeze. To Prepare After Freezing: Remove from freezer to defrost. Preheat the oven to 350°F. Bake, covered, for 30 minutes or until well heated. Food Facts ,Calories 270 ,Protein (g) 21 ,Carbohydrate (g) 32 ,Fat (g) 6 ,Calories from Fat (%) 21. Recipe by Holly Clegg

Chef Eleanor's Spaghetti Squash Pad Thai

2/3 cup of fat free chicken broth
1 Tbsp ground ginger
3 Tbsp soy sauce
3 Tbsp peanut butter
1 Tbsp brown sugar
1-2 tsp garlic chili sauce (more if you like your eyes to water)
4 cloves of minced garlic
1/4 cup scallions
4-5 Fresh basil leaves
1/4 cup peanuts
2 tsp chopped fresh cilantro
1 large spaghetti squash (cooked, deseeded, and separated into strands)
Butter flavored cooking spray
3 egg whites
wedge of lime

Using the spray, scramble the egg whites, then set them aside  In a separate bowl, mix the ginger, peanut butter, broth, sugar, chili sauce, and garlic together  Pour this mixture into the pan and cook over low heat until the peanut butter melts  Add the spaghetti squash strands and cook it all together until most of the liquid is absorbed  Toss in those scrambled egg whites and the basil leaves, cook it together for a couple of minutes  Top it all off with the scallions, cilantro, and peanuts. Give it a good stir, serve, and squeeze the lime over top

Makes 4 servings
1 serving=3 ww points

Lettuce Wraps
POINTS® Value: 3
Servings: 8

Ingredients
1 tsp sesame oil
3 clove garlic clove(s)
4 cup mushroom(s)
1 pound lean ground turkey
3 cup packaged coleslaw mix (shredded cabbage and carrots)
1/4 tsp kosher salt
1/8 tsp crushed red pepper flakes
8 oz canned water chestnuts
1 cup Dole Green Onions
3 Tbsp oyster sauce
2 Tbsp low-sodium soy sauce
1/4 cup cilantro
1 cup cooked brown rice
Lettuce leaves

Instructions
Heat sesame oil in a large non-stick skillet over medium heat. Add garlic, cook for 2 mins. Add mushrooms (use what you like) and saute for mins. Add ground turkey and brown for approx. 7 mins. - stirring occasionally. Add shredded cabbage, water chestnuts, salt and red pepper flakes and cook for about 5 mins. or until the cabbage wilts. Remove from heat and stir in the onions, oyster sauce, brown rice, soy sauce and cilantro. Mixture can be cooled and frozen.

Baked Parmesan Sour Cream Chicken

4 servings 5 points per servings

1lb chicken
6oz light sour cream
1/4 c shredded parmesan cheese
1 clove garlic pressed
1/2 tsp paprika
1/2 tsp salt
1/4 tsp pepper
1/4 c Italian seasoned bread crumbs
Place fillets in single layer in Pam sprayed 13x9 inch baking pan. Stir together sour cream and next 5 ingredients. Spread mixture evenly over fillets. Sprinkle with italian bread crumbs. Spray butter flavor Pam over this. Bake at 350 for 20-25 minutes.

Chicken and Vegetable Lasagna
8 servings @ 8 pts

10 lasagna noodles
Meat Sauce:
1 Tbsp light butter
1 onion -- chopped
8 ounce sliced fresh mushrooms
2 zucchini -- cut into 1/4-inch slices, halved, about 2 cups
2 cups cooked chicken breast -- cubed 1/2" pieces
1/3 cup water
14 1/2 ounce diced tomatoes -- with basil, garlic & oregano
6 ounce tomato paste
2 tsp Italian seasoning
1 tsp garlic salt
1/4 tsp pepper
Filling:
8 oz crumbled feta cheese
1/4 cup chopped fresh parsley
1 egg -- slightly beaten
8 oz lowfat mozzarella cheese -- shredded

Heat oven to 350°F. Cook lasagna noodles according to package directions. Drain.Meanwhile, melt butter in 12-inch skillet over medium heat until sizzling; add onions, mushrooms and zucchini. Continue cooking, stirring occasionally, until vegetables are crisply tender (6 to 7 minutes). Stir in all remaining meat sauce ingredients.Combine all filling ingredients except mozzarella cheese in small bowl. Arrange half of noodles in greased 13x9-inch baking pan. Spread with half of filling; spoon half of meat sauce over top. Sprinkle with 1 cup mozzarella cheese. Layer with remaining noodles, filling and meat sauce.Cover with aluminum foil. Bake for 50 minutes. Uncover; sprinkle with remaining mozzarella cheese. Continue baking for 5 to 10 minutes or until cheese is melted. Let stand 10 minutes before serving.

Source: www.landolakes.com
Per Serving (excluding unknown items): 250 Calories; 10g Fat (34.1% calories from fat); 19g Protein; 23g Carbohydrate; 3g Dietary Fiber; 58mg Cholesterol; 770mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Chicken Tikka
Points - 4
Serving Size : 4

1 piece ginger root
1 clove garlic clove
1 teaspoon chili powder
1/4 teaspoon ground turmeric
1 teaspoon salt
2/3 cup lowfat yogurt -- plain
4 tablespoons fresh lemon juice
1 tablespoon cilantro
1 pound boneless skinless chicken breast
1 teaspoon sunflower oil

Mix together ginger, garlic, chili powder, turmeric, salt, yogurt, lemon juice, and cilantro. Pour over chicken and leave to marinate for at least 2 hours. Place on a broiler tray lined with foil and baste with the oil. Preheat broiler to medium hot. Broil chicken for 15-20 minutes turning and basting 3 times. Source: WW Boards / Posted by APOEM4TIM
Per Serving (excluding unknown items): 184 Calories; 3g Fat (17.1% calories from fat); 29g Protein; 9g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 644mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat.

Three-Cheese Chicken Penne

Ingredients
1 teaspoon olive oil Cooking spray
3 cups thinly sliced mushrooms
1 cup chopped onion
1 cup chopped red bell pepper
3 cups chopped fresh spinach
1 tablespoon chopped fresh oregano (optional)
1/4 teaspoon freshly ground black pepper
1 (16-ounce) carton 2% low-fat cottage cheese
4 cups hot cooked penne (about 8 ounces uncooked tube-shaped pasta)
2 cups shredded roasted skinless, boneless chicken breast
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese, divided
1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
1/2 cup 2% skim milk
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup, undiluted

Preheat oven to 425°.Heat olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms, onion, and bell pepper; sauté 4 minutes or until tender. Add spinach, oregano, and black pepper; sauté 3 minutes or just until spinach wilts.Place cottage cheese in a food processor; process until very smooth. Combine spinach mixture, cottage cheese, pasta, chicken, 3/4 cup cheddar cheese, 1/4 cup Parmesan cheese, milk, and soup in a large bowl. Spoon mixture into a 2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup cheddar cheese and remaining 1/4 cup Parmesan cheese. Bake at 425° for 25 minutes or until lightly browned and bubbly.
Yield 8 servings (serving size: about 1 cup)
CALORIES 345(25% from fat); FAT 9.7g (sat 5.1g,mono 3.1g,poly 1g); PROTEIN 31.7g; CHOLESTEROL 56mg; CALCIUM 275mg; SODIUM 532mg; FIBER 2.1g; IRON 2mg; CARBOHYDRATE 32.9g

Balsamic Chicken with Mushrooms
4 servings

POINTS: 3

2 tsp vegetable oil
3 Tbsp balsamic vinegar
2 tsp Dijon mustard
1 large garlic clove(s), crushed
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
2 cup mushroom(s), small, halved
1/3 cup canned chicken broth
1/4 tsp dried thyme, crumbled

In a nonstick skillet, heat 1 teaspoon of oil.In a medium bowl, mix 2 tablespoons of vinegar, the mustard and garlic. Add chicken and turn to coat.Transfer chicken and marinade to skillet. Sauté chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm.Heat remaining teaspoon of oil in skillet. Sauté mushrooms for 1 minute. Add broth, thyme and remaining tablespoon of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer.

RUNZA CASSEROLE

2 lb. lean ground beef
1 onion chopped
12 slices 2% American Cheese
1 med. head Cabbage chopped
2 tubes low fat crescent rolls
salt and pepper to taste

Brown beef with onion and drain. Add cabbage, salt and pepper. Cook until cabbage wilts. Spray 9x13 pan with Pam.
Put 1 layer (1 tube) of rolls on bottom of pan rolled out and pressed seams together.
spoon 1/2 meat mixture on top. Top with 6 slices cheese. Add remaining beef mixture on top with remaining cheese slices. Then top with last tub of crescent rolls. Bake at 350 degrees for 35-40 min. til browned.
Serves 8 @ 7 points

Red Beans and Rice with Kielbasa

2 cups red beans

1 onion, diced

2 stalks celery, chopped

2 cloves garlic

2 teaspoons seasoning salt

bay leaves

red pepper flakes (to taste)

1 lb turkey kielbasa, sliced

cooked rice

Lightly saute veggies & sausage, throw everything together with water to cover into a crock pot & cook all day. (You can substitute cajun seasoning for seasoned salt.) Serve over rice.

Baked Winter Squash, Raisin and Pine Nut Lasagna

POINTS® Value: 6
Servings: 8
This hearty, fall-inspired meal is a wonderful change of pace from lasagna with red sauce.

1/4 cup all-purpose flour
2 1/2 cup fat-free evaporated milk
2 medium garlic clove(s), minced
1/3 cup grated Parmesan cheese
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
10 oz dry lasagna noodles, cooked al dente (about 12 noodles)
10 oz cooked winter squash, thawed if frozen
1 cup part-skim mozzarella cheese, shredded
3/4 cup golden seedless raisins
2 Tbsp pine nuts, chopped

Preheat oven to 350°F. Place flour in a small saucepan and very gradually whisk in milk and garlic. Warm over low heat, stirring constantly, until sauce simmers and is thickened, about 3 minutes. Remove from heat and stir in Parmesan cheese, salt and pepper. Spread 1/4 cup of cheese sauce over bottom of a 9 X 13-inch glass or metal pan and cover with 3 lasagna noodles; top with 1/3 of squash and 1/2 cup of cheese sauce. Sprinkle with 1/2 cup of mozzarella cheese and 1/4 cup of raisins. Cover with 3 more lasagna noodles and spread with 1/3 of remaining squash and 1/2 cup of cheese sauce; sprinkle with 1/4 cup of raisins. Cover with 3 more lasagna noodles and top with remaining squash and raisins; cover with last 3 lasagna noodles, pressing sheets firmly down. Top with remaining cheese sauce; sprinkle with pine nuts and remaining mozzarella cheese.  Bake until lasagna bubbles around edges and is browned on top, about 30 minutes. Slice into 8 pieces and serve. 
Notes
You can add color and flavor to this lasagna recipe by using a medley of dried fruit. Use 1/4 cup of dried cranberries, 1/4 cup of dried cherries or blueberries, and 1/4 cup of golden raisins instead of 3/4 cup total of raisins.

BACON CHEESEBURGER ROLLUP
Servings | 6
Estimated POINTS® value per serving | 6

1 pound 95% lean/5% fat raw ground beef
2 slice bacon, uncooked
4 oz Kraft Velveeta Light Reduced-Fat Pasteurized Processed Cheese Product
8 oz reduced-fat crescent roll dough
2 Tbsp onion powder

PREHEAT OVEN TO 400 DEGREES. COOK GROUND BEEF, CHOPPED BACON AND ONION POWDER UNTIL DONE. DRAIN, RETURN TO SKILLET AND ADD VELVEETA. COOK UNTIL MELTED. STIRRING FREQUENTLY. REMOVE FROM HEAT AND SIT ASIDE. UNROLL CRESCENT ROLLS ONTO BAKING SHEET SPRAYED WITH NON STICK COOKING SPRAY. PRESS INTO 15X8 INCH RECTANGLE. TOP EVENLY WITH MEAT MIXTURE. ROLL UP DOUGH STARTING AT ONE OF THE LONG SIDES. REARRANGE IF NEEDED SO ROLL IS SEAM SIDE DOWN ON BAKING SHEET. BAKE 20 TO 25 MINUTES OR UNTIL GOLDEN BROWN. CUT INTO 6 SERVINGS.

Garlic Chicken in Balsamic Vinegar

2 pounds boneless chicken breasts, skinned, all visible fat removed
1/2 c. all purpose flour
2 T. olive oil
6 to 8 cloves garlic minced (I usually use more)
1 c. reduced fat, low sodium chicken broth
1/3 c. balsamic vinegar
Freshly ground pepper to taste
1 T. cornstarch
2 T. water

Split chicken breasts in half lengthwise and dredge in flour, remove excess. In large, heavy nonstick skillet, heat oil over medium-high heat. Cook chicken breasts on one side about 2 to 3 minutes, or until golden. Add garlic. Turn chicken and continue cooking about 2 to 3 minutes or until golden. Add stock, balsamic vinegar and pepper. Reduce heat to medium-low, cover skillet and cook 5 to 10 minutes or until chicken is tender (The timing depends on the thickness of the chicken breasts.) Remove chicken from skillet. Keep warm. In a small bowl, dissolve cornstarch in water, stirring until smooth. Add to skillet and cook 1 to 2 minutes or until thick and smooth. Pour sauce over chicken and serve immediately.

Calories 255.04 kcal. Protein 34.17 gm. Carbohydrate 10.35 gm. Total fat 7.66 gm. (saturated 1.48 gm., polyunsaturated, 1.16 gm, monounsaturated 4.31 gm. Cholesterol 80.76 mg sodium 67.46 mg.

African Peanut Stew 4 pts
Serving Size : 8

1 tablespoon olive oil
1 medium red onion -- finely chopped
1 medium green pepper -- finely chopped
2 small carrot -- chopped
1 rib celery -- chopped
3 cloves garlic -- minced
2 tablespoons fresh ginger -- peeled/minced
1 tablespoon curry powder
14 1/2 ounces canned tomatoes -- drained and diced
1 each bay leaf
4 cups chicken broth -- fat free
12 ounces sweet potato -- peeled and cut 1/2 p
1 1/2 cups edamame -- shelled
1/4 cup creamy peanut butter
1/4 cup fresh cilantro -- chopped
5 ounces spinach leaves -- torn to bite size
1/2 teaspoon salt
coarsely ground pepper

Heat olive oil in a 4-qt saucepan or dutch oven over medium heat. Add onion, bell pepper, carrot and celery; saute until soft and translucent, about 5 minutes.Add garlic, ginger, and curry powder and saute' until fragrant, about 1 minute; do not brown garlic. Add tomatoes and bay leaf; cook uncovered, until tomatoes are slighty reduced, about 3 minutes.Add broth and sweet potatoes and bring to a boil. Reduce heat to low and simmer about 8 minutes. Stir in edemame and peanut butter until combined. Cook until thoroughly heated, about 2 minutes. Stir in cilantro and spinach until spinach wilts. Season with salt and pepper.

Slow Cooker Thai Chicken
Source: CLBB posted by Claire797
HUs: 6
Serves: 4

1 pound boneless, skinless chicken breasts, frozen
1 C salsa
1/4 cup peanut butter
2 Tablespoons lime juice
1 tablespoon soy sauce
1 teaspoon grated gingerroot
1/4 cup chopped peanuts
2 tablespoons fresh cilantro

Place frozen chicken in crockpot. Mix other ingredients except cilantro. Pour over chicken. Cook for 6 hours on low. Garnish with cilantro.

Shrimp and Cheese Grits Casserole

Makes 8 to 10 servings.
Shrimp and grits pair together wonderfully in this incredible make ahead casserole. Be sure to use the quick grits, not instant.

1 1/2 cups quick grits
6 cups water
2 cups shredded FF or soy sharp Cheddar cheese, divided
3/4 cup freshly grated FF or soy Parmesan cheese
1 teaspoon paprika
1/8 teaspoon cayenne pepper
3 ounces chopped lean ham or Canadian bacon
Salt and pepper to taste
2 pounds medium-size shrimp, peeled
Salt and pepper, to taste
1 1/2 pounds sliced mushrooms
3 teaspoons minced garlic
1/4 cup dry white wine (optional) (1 WPA)
3 tablespoons lemon juice
1 1/2 cups chopped green onions (scallions)

Cook grits in the water according to instructions on package. When the grits are ready, stir in 1 ½ cups of the Cheddar cheese, the Parmesan cheese, paprika, and cayenne until the cheese is melted. Stir in the ham/Canadian bacon, and set aside. Coat a large skillet with nonstick cooking spray and set over medium-high heat. Add the shrimp, mushrooms, and garlic, and cook, stirring, until the shrimp are fully pink and almost done, 3 to 5 minutes. Add the wine, if desired, and the lemon juice, and cook, stirring, until the shrimp are done, about a minute longer. Remove from the heat. Sprinkle the dish with the remaining ½ cup of Cheddar cheese, and serve immediately. If you are preparing this dish ahead of time, cover tightly with plastic wrap and refrigerate to store for up to 1 day, then bring to room temperature, and bake at 350°F for 20 to 30 minutes, or until heated through.

Chicken Satay with Peanut Sauce

1/3 cup soy sauce

1/3 cup packed brown sugar

2 teaspoon lime zest

1/4 cup lime juice

3 garlic gloves, pressed

1 1/2 lb. boneless, skinless chicken breasts, cut into 1-inch pieces

1/3 cup creamy peanut butter

1 tablespoon snipped fresh cilantro

In a bowl; combine soy sauce, brown sugar, lime zest and juice. Press garlic into soy sauce mixture; mix well. Reserve 1/3 cup soy sauce mixture for Peanut Dipping Sauce; place in 1-quart bowl.Set aside. Add chicken to remaining soy sauce mixture in 2-quart bowl. Cover; marinate in refrigerator 30 minutes. Preheat oven to 400°F. Place chicken with marinade in 9-inch square baker. Bake 18-20 minutes or until chicken is no longer pink in center. Meanwhile, prepare Peanut Dipping Sauce by adding peanut butter and cilantro to reserved 1/3 cup soy sauce mixture in 1-quart bowl; whisk until smooth. Serve with chicken. Yields12 servings.

Approximately 130 calories and 4 g of fat per serving (4 chicken pieces and 1 tablespoon sauce)

Penne Shrimp Alfredo
6 oz. penne pasta
1/2 cup finely diced onion
1 T. minced garlic
2 T. flour
2 cups 1% milk
3/4 cup grate parm cheese
1 lb peeled shrimp
1 t. oregano
salt and pepper to taste

Cook pasta as directed and rinse. Saute onion and garlic. sprinkle flour over onion and stir till lump-free. Add milk and whisk, continue to stir over medium heat until bubbles. Add shrimp, parm, and spices. Stir another three to five minutes till shrimp are cooked thru, add pasta and stir. Serve and enjoy

Peanut Sauce for chicken or noodles

scant 1/4 cup soy sauce

scant 1/4 cup Balsamic vinegar

scant 1/4 cup water

1/2 cup peanut butter (I use crunchy, but creamy is also fine)

1 1/2 tsp hot sesame oil

2 packets sweet and low

1 tsp crushed red pepper

fresh or powdered ginger

Mix all ingredients except sweet and low and pasta. Microwave 20 seconds. Mix, and microwave 20 seconds longer. Add sweet and low and water as needed.

WW Margarita Chicken
SERVINGS: 6
POINTS: 3

3 Tbsp fresh lime juice
1/2 cup margarita mix
1 1/2 pound uncooked boneless, skinless chicken breast
1/2 tsp kosher salt
1/4 tsp black pepper
2 clove garlic clove(s)

Thaw margarita mix (Frozen variety). Mix margarita mix, lime juice, and garlic in zipper bag. Marinate at least 1 hour, not more than 24 hours. Remove chicken from bag and reserve marinade. Place chicken on grill. Brush with more marinade and sprinkle with salt & pepper. Cover and grill 15 minutes. Turn. Brush with additional marinade and add salt & pepper. Cover and cook until done.

Creamy Cajun Shrimp Linguine

1 cup water
1 (14-ounce) can fat-free, less-sodium chicken broth
6 ounces uncooked linguine
1 pound medium shrimp, peeled and deveined
1 1/2 tablespoons butter
1 (8-ounce) package presliced mushrooms
1 large red bell pepper, cut into (1/4-inch-thick) slices
2 teaspoons all-purpose flour
1 teaspoon Cajun seasoning
1/4 teaspoon salt
2/3 cup half-and-half
1/4 cup chopped fresh flat-leaf parsley

Combine 1 cup water and broth in a Dutch oven; bring to a boil. Break pasta in half; add to pan. Bring mixture to a boil. Cover, reduce heat, and simmer for 8 minutes. Add shrimp to pan. Cover and simmer for 3 minutes or until shrimp are done; drain.
Melt butter in a large skillet over medium-high heat. Add mushrooms and pepper to pan; sauté 4 minutes or until moisture evaporates. Add flour, seasoning, and salt to pan; sauté 30 seconds. Stir in half-and-half; cook 1 minute or until thick, stirring constantly. Remove from heat. Add pasta mixture and parsley to pan; toss.
Yield: 4 servings (serving size: 1 1/2 cups)

CALORIES 365 (27% from fat); FAT 10.9g (sat 5.9g,mono 2.7g,poly 0.8g); PROTEIN 27.4g; CHOLESTEROL 194mg; CALCIUM 101mg; SODIUM 685mg; FIBER 2.2g; IRON 4.1mg; CARBOHYDRATE 38.1g

Cooking Light, SEPTEMBER 2006

Cheezit Chicken – 4.5 pts.
2 4 ounce boneless, skinless chicken breasts
3 TB fat free sour cream
29 Reduced fat Cheezit crackers- finely crushed
I Can't Believe It's not Butter spray

Preheat the oven to 350 degrees. Spray a pyrex pan with Pam.
Put the sour cream in a bowl and the cracker crumbs on a plate. Smear the sour cream on the chicken and coat it with the cracker crumbs. This can be really messy, so I use a fork to hold the chicken. Put the chicken in the pan. Spray each piece with 4-5 sprays of I Can't ....Butter. Bake uncovered for about 30-40 minutes.

Creamy Pasta Primavera

8 oz. penne pasta, uncooked
2 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing
1-1/2 lb. boneless skinless chicken breasts, cut into 1-inch chunks
2 medium zucchini, cut into chunks (about 3 cups)
1-1/2 cups fresh asparagus pieces (1-inch pieces)
1 medium red pepper, chopped
1 cup fat-free reduced-sodium chicken broth
4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Neufchatel Cheese, 1/3 Less Fat than Cream Cheese
1/4 cup KRAFT 100% Grated Parmesan Cheese

COOK pasta as directed on package. Meanwhile, heat dressing in large skillet on medium-high heat. Add chicken and vegetables; cook 13 to 15 min. or until chicken is cooked through, stirring frequently.
ADD broth and Neufchatel cheese to same skillet. Cook on medium heat 1 min. or until cheese is melted, stirring constantly. Add Parmesan cheese; mix well.
DRAIN pasta, return to pot. Add chicken and vegetable mixture; toss lightly. Cook 1 min. or until heated through. (Sauce will thicken upon standing.)

Spicy Asian Lettuce Wraps

2 1/2 ounces bean threads (cellophane noodles)
1/4 cup minced fresh cilantro
1/4 cup low-sodium soy sauce
1 tablespoon chile paste with garlic
2 teaspoons dark sesame oil
2 cups chopped roasted skinless, boneless chicken
12 large Boston or Romaine lettuce leaves

Cover bean threads with boiling water. Let stand for 5 minutes or until softened. Drain, and rinse under cool water. Chop noodles.
While bean threads soak, combine cilantro, soy sauce, chile paste, and oil in a large bowl, stirring with a whisk. Add noodles and chicken to soy sauce mixture; toss well to coat. Spoon about 1/3 cup chicken mixture down center of each lettuce leaf; roll up.

Yield: 4 servings (serving size: 3 lettuce wraps) 5 Thingys

CALORIES 213 (21% from fat); FAT 4.9g (sat 1g,mono 1.8g,poly 1.5g); PROTEIN 23.2g; CHOLESTEROL 60mg; CALCIUM 31mg; SODIUM 641mg; FIBER 0.7g; IRON 1.7mg; CARBOHYDRATE 18.3g

Tropical Fruit Salsa for Salmon

2 kiwi fruit peeled and chopped

1 mango cut in half, peeled, pitted and chopped

1 papaya, peeled, seeded and chopped

1 jalapeno chili, seeded and finely chopped

1 cup of pineapple chunks

1 Tablespoon chopped red onion

1 Tablespoon chopped fresh cilantro

2 Tablespoons lime juice

Mix in glass or plastic

Cover and refrigerate 1 to 2 hours to blend flavors.

Serve with grilled salmon, halibut or tuna

Salmon a la Turner

4 Tbsp. Olive oil

4 Tbsp. Soy sauce

4 Tbsp. Smooth Dijon mustard

3 Tbsp. prepared horseradish

2 Tbsp. brown Sugar

1 tsp. rice wine vinegar (White vinegar will work)

1-       2 pound salmon fillet ,skin removed

cut into 4 pieces

In medium bowl whisk together oil, soy sauce, mustard, horseradish, brown sugar, and vinegar until smooth. Reserve ¼ of cup for brushing fillets.

Place salmon fillets in a small pan. Pour sauce over fillets. Turn to coat evenly. I put it all in a plastic bag and let it marinade for a couple hours. Remove fillets from marinade and place in center of cooking grate. We have a grill tray that we use. Make slices in salmon approx. half way down into the fillet and about 2” to 3” apart. Grill until opaque in center, approx. 20 minutes.  Do not turn. 

BRUNCH

Upside-Down Baked Apple French Toast Recipe courtesy Kathleen Daelemans
4 tart apples, such as McIntosh or Granny Smith
2 tablespoons fresh lemon juice
3 large ripe bananas
1/2 teaspoon ground cinnamon
3 tablespoons unsalted butter
1/2 cup (firmly packed) light brown sugar
1 tablespoons maple syrup
2 large eggs
1/2 cup milk
1 teaspoon vanilla extract
4 to 5 slices challah bread (1-inch thick)

Preheat oven to 375 F. Peel, core, and cut each apple into 3/4 inch thick wedges. Place the apple wedges in a large mixing bowl, and toss gently with the lemon juice to prevent discoloration. Peel the bananas, and slice them crosswise 3/4 inch thing. Add the bananas to the apples and toss to coat evenly with lemon juice. Sprinkle the cinnamon over the fruits and toss well to combine.
Melt butter in a large skillet over medium-high heat. Add the fruit and saute until tender, about 30 seconds. Add the brown sugar and maple syrup and cook until the sugar is dissolved, 30 seconds longer, remove from heat. Pour the contents into a lightly buttered, non-reactive, 9- inch round baking dish. In a medium size bowl, beat the eggs, then stir in the milk and vanilla. Dip the bread slices into the egg mixture just to moisten (both sides), then place them over the fruit in a single layer in the pan, making sure to cover the fruit entirely. Pour any leftover egg mixture over the bread. Let the mixture sit for 10 minutes. (This can be prepared up to this point in advance, covered and refrigerated overnight) Bake the French toast, uncovered until the top is golden, 30-35 minutes. Cool for 5 minutes. Place a serving tray over the pan, and carefully turn them over to unmold the French toast. Spoon any syrup or fruit left in the pan over the bread, and serve at once.

Orange-Pecan French Toast Casserole

1 cup brown sugar, packed
1/3 cup light butter, melted
1/3 cup pecans, chopped
1 teaspoon grated orange rind
1 cup fresh orange juice
1/2 cup skim milk
3 tablespoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla
3 egg whites
2 eggs
12 (1 inch thick) slices French bread (about 3/4 pound)

Combine brown sugar and butter; pour into a 13x9 baking dish coated with cooking spray.
Sprinkle chopped pecans evenly over sugar mixture.  Combine rind, orange juice, milk, sugar, cinnamon, vanilla, egg whites, and eggs; stir with a whisk.  Arrange bread slices over pecans in dish; pour egg mixture over bread.  Cover and refrigerate for 1 hour, or up to overnight.  Preheat oven to 350. Carefully turn bread slices over to absorb excess egg mixture. Let stand at room temperature 20 minutes. Bake at 350 for 35 minutes, or until lightly browned.  Invert servings onto plates, so pecan mixture is on the top of each serving.
makes 12 servings, 5 HUs per serving.

French-Toast Casserole with Fresh Strawberries
Makes 12 servings

12 slices low-fat raisin bread, cut diagonally in half
3 cups low-fat (1%) milk
2 (4-ounce) containers fat-free egg substitute
2 tablespoons sugar
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1 pint strawberries
3 tablespoons maple syrup
2 tablespoons orange juice
1 tablespoon chopped fresh mint

1. Preheat the oven to 350°F. Spray a 9 x 13-inch baking dish with nonstick spray. Arrange the bread slices in the baking dish. Whisk together the milk, egg substitute, sugar, vanilla, and cinnamon in a large bowl; pour the milk mixture over the bread slices. Refrigerate, covered, at least 30 minutes or up to 24 hours. Bake until a knife inserted in center comes out clean and top is browned, about 50 minutes. 4. Meanwhile, to prepare the strawberries, rinse and hull them. Coarsely chop half of the strawberries and quarter the remaining berries lengthwise. Combine the chopped and the quartered berries with the maple syrup, orange juice, and mint in a small bowl. Refrigerate, covered, until ready to serve. Serve with the casserole.

Per serving (1/12 casserole and 2 tablespoons strawberries): 2 POINTS®, 136 Calories, 2g Fat, 1g Saturated Fat, 2mg Cholesterol, 160mg Sodium, 24g Carbohydrates, 2g Fiber, 6g Protein, 108mg Calcium.

Baked Oatmeal
Serves - 6
Points – 2

Ingredients:
2 cup uncooked oatmeal **
1 1/2 tsp baking powder
1/2 tsp table salt
1 cup fat-free skim milk
1/2 cup Egg Beaters
1/2 cup unsweetened applesauce
1/4 to 1/2 cup Splenda or sugar
1 tsp vanilla extract or maple flavoring
1 Tbsp ground cinnamon

Directions:
Preheat oven to 350º. Combine wet ingredients and add dry ingredients. Bake in sprayed 8"square pan for 35 minutes.
** I use 1 cup of oatmeal and 1 cup of oat bran because I like the nutty texture that the oat bran gives it.

BREADS

RED LOBSTER CHEESE BISCUITS
2 cups Reduced Fat Bisquick
3/4 cup fat-free Buttermilk
1 cup Healthy Choice fat-free Cheddar Cheese
Topping -
2 Tbls fat-free Margarine (I use Fleischmann's)
1/4 tsp Parsley Flakes
1 tsp Garlic Powder
Mix the ingredients together and either divide into 12 muffin tins, sprayed with cooking spray
or make 12 drop biscuits on a pan, sprayed with cooking spray. Bake at 400 degrees for 18-20 minutes. Check them at about 16 minutes. Melt topping ingredients in microwave and brush on biscuits immediately after removing them from the oven. One Serving (one biscuit) - 2 Points

Apple Pumpkin Muffins (1 Point)
Servings: 12

1 1/4 cups regular oats (not quick or instant)
3/4 cup Bisquick Heart Smart baking mix
1 cup skim milk
1/2 cup Egg Beater
1/3 cup canned pure pumpkin
1 cup chopped apples (skin off)
1/4 cup Splenda (granular)
2 tsp. pumpkin pie spice
1/4 tsp salt

Mix all together. Bake @ 400 in 12 cup muffin tin sprayed well with nonstick cooking spray. 20 minutes, until muffins are puffed up and tops are firm and golden. Run knife around and remove once cooled.

CORN MUFFINS (MAKES 12, 1 POINT MUFFINS)

1 CUP CORN MEAL
1 1/2 TEASPOONS BAKING POWDER
1/2 TEASPOON SALT
2 EGG WHITES
1/4 CUP SKIM MILK
1 REGULAR CAN CREAM STYLE CORN
2 TABLESPOONS CHOPPED ONION (OPTIONAL)
1 TABLESPOON CHOPPED PIMENTO (OPTIONAL)
2 TABLESPOONS JALAPENO PEPPERS (OPTIONAL)

COMBINE ALL INGREDIENTS INTO A BOWL. STIR WELL. PLACE APPROXIMATELY
1/4 CUP OF BATTER INTO EACH OF 12 MUFFIN CUPS. BAKE AT 450 DEGREES FOR 15
TO 20 MINUTES, UNTIL DONE.

Honey Peanut Butter Banana Muffins
Serving Size : 20 / Points - 2

1/4 cup honey
2/3 cup skim milk
1/2 cup reduced-fat peanut butter
1/2 cup bananas -- ripe, mashed
4 egg whites -- or 1/2 cup eggbeaters
1 teaspoon vanilla extract
1 1/3 cup all-purpose flour
1/3 cup cooked oatmeal -- cooked in water
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/4 teaspoon ground cinnamon

Combine and mix honey, milk, peanut butter, mashed banana, egg whites and vanilla. Combine all remaining ingredients; stir into honey mixture just until moistened. Pour batter into sprayed or lined muffin cups. Bake at 400 degrees for 18-20 minutes

Lemon Poppy Seed Muffins

Yield = 12 servings   WW Points per serving = 2

1 Cup Whole Wheat Flour
1 Cup All Purpose Flour
2 tsp. Baking Powder
1 tsp. Baking Soda
⅛ tsp. Salt
¼ Cup Sugar
½ Cup Egg Beaters (or 1 large Egg)
1 Tbsp. Vegetable Oil (or Baking Olive Oil)
1 Cup. Plain Fat Free Yogurt
½ Cup Fat Free Skim Milk
2 tsp. Lemon Extract
1½ Tbsp. Poppy Seeds

Spray muffin tins with cooking spray.
Sift first 6 ingredients (flour through sugar) into a large bowl.
In another bowl, whisk egg, oil, yogurt, milk and lemon extract until blended. Pour dry ingredients into wet ingredients and mix just until blended (Do Not Over Mix). Fold in poppy seeds.
Spoon or pour batter into prepared muffin pan. Bake 18-20 minutes or until a cake tester comes out clean. Cool 10 minutes and remove from pan to cool completely. Makes 12 muffins.

Yield = 12 servings   WW Points per serving = 2
Notes: This can also be made into a loaf of bread. Bake 45 minutes or until a pick inserted in center comes out clean. Cool 10 minutes, then remove from pan to cool completely.

Blueberry-Yogurt Muffins

2 cups all-purpose flour
1 tsp. baking powder
1 tsp. baking soda
¼ tsp. salt
1/3 cup sugar
1 egg lightly beaten
¼ cup unsweetened orange juice
2 Tbsp. vegetable oil
1 tsp. vanilla extract
1 (8oz) carton vanilla low-fat yogurt
1 cup fresh or frozen blueberries thawed
Vegetable cooking spray
1 Tbsp. sugar

Combine first 5 ingredients in a large bowl; make a well in center of mixture. Combine egg and next 4 ingredients; add to dry ingredients. Stir just until dry ingredients are moistened. Gently fold in blueberries. Spoon batter evenly into 12 muffin cups coated with cooking spray; sprinkle 1 Tbsp. sugar evenly over batter. Bake at 400 degrees for 18 minutes or until golden. Remove from pans immediately; cool on wire rack. Yield: 1 dozen (serving size ; 1 muffin) or bake in a loaf pan for about 20 min. at 400 degrees
Calories 153 (19%from fat) Protein 3.7g. Fat 3.3g (sat. 0.7g) Carbohydrates 27.2g
Fiber 0.9g Cholesterol 19mg. Iron 1.1mg. Sodium 172mg. Calcium 62mg.

Strawberry muffins
points value 3

1 2/3 cups all purpose flour
1/2 cup granulated sugar
1 tsp badking soda
1/4 tsp salt
1 cup sliced fresh strawberries
2/3 cup low fat buttermile
1/4 cup melted butter
1 large egg
1 tsp vanilla extract
cooking spray

PREHEAT OVEN TO 400
lightly spoon and measure flour , combine with the next 3 ingredients in a large bowl;stir well with wisk. Add strawberries, gently tossing to coat.
Combine buttermilk and next 3 ingredients in a small bowl; stir with a whisk. Add to flour mixture, stirring just until moist. Spoon batter evenly into 12 muffin cups coated with cooking spray.
Bake at 400 for 22 mins or until toothpick comes out clean.
remove from pan immediately- place on rack.

"Big-Batch" Bran Muffins
Serving Size 60 /Points 2
15 ounces All-Bran® Cereal
2 cups raisins
6 pitted dried dates, finely chopped
2 cups boiling water
4 1/2 cups + 3 Tablespoons all-purpose flour
1 tablespoon+2 teaspoons baking soda
1 teaspoon salt
2 cups low fat buttermilk
4 eggs
1/2 cup orange marmalade spreadable fruit
1 1/2 cups unsweetened applesauce
1 cup granulated sugar
1/2 cup+2 tablespoons vegetable oil
2 teaspoons vanilla extract

In large bowl, combine cereal, raisins and dates; pour in boiling water and stir until softened. Set aside.In another large bowl, sift together flour, baking soda and salt;make well in center and set aside.In food processor or blender, combine 1 cup of the buttermilk, the eggs and spreadable fruit; puree until smooth.Pour the buttermilk mixture into separate large bowl and add the remaining cup buttermilk, the applesauce, sugar, oil and vanilla; beat until smooth. Pour into well in flour mixture and stir just until blended. Add reserved cereal mixture and stir just to combine. Cover with plastic wrap and refrigerate at least 24 hours before using.When ready to use, preheat oven to 375. Spray twenty-four 2 3/4" muffin cups with nonstick cooking spray.Spoon batter evenly into prepared cups, filling each about two-thirds full; bake until golden brown and puffy, 20-30 minutes. Let cool 2 minutes, then remove to wire rack and let cool to room temperature. Repeat with remaining batter to make 60 muffins, or cover and refrigerate remaining batter for up to 1 month.
Don't gasp at the quantity this recipe yields! The virtue of these delicious muffins is that you make the batter once, then dip into it to make batch after batch-or just a few at a time. The batter will keep, covered, it the refrigerator up to 1 month, or baked muffins can be frozen

Pistachio Mini Loaves
Makes 5 mini loaves, 5 slices each loaf

1 pkg. (18 1/4 oz.) yellow cake mix
1 pkg. (small) instant SF pistachio pudding mix
1 cup (8 oz.) LF sour cream
4 eggs
1/4 c. vegetable oil
1/4 cup water
3/4 c. finely chopped pecans
3 T. brown sugar
2 1/2 teas. ground cinnamon

In mixing bowl, combine cake & pudding mixes. Add sour cream, eggs, oil & water, beat well until blended. Pour into five greased 5 34" x 3" x 2" loaf pans. Combine the pecans, brown sugar & cinnamon, sprinkle over batter. Bake at 350 for 35-40 minutes or unitl toothpick inserted near center comes out clean. Cool for 10 min. before removing from pans to wire racks. Yield: 5 loaves. 1 loaf yields 5 slices, per slices 149 cal., 7 g. fat., 1 g. fiber (3 points)
NOTE: If you double the recipe, the topping is more than enough to cover a double batch.

Zucchini bread
12 servings

2 cups whole wheat flour
3/4 cup sugar
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1 teaspoon cinnamon
1 teaspoon nutmeg
1/4 cup cholesterol-free egg substitute
3/4 cup applesauce (can use unsweetened, but I prefer sweetened applesauce)
1 cup shredded zucchini (approx 1 medium, you could also use 1 cup of caned pumpkin instead of zucchini)

Preheat oven to 350 degrees.
1. Spray a small loaf pan with nonstick cooking spray.
2. In a large bowl, combine flour, sugar, baking soda, baking powder, salt, cinnamon and nutmeg.
3. In another small bowl, combine the liquid egg product, applesauce and zucchini.
4. Add the wet ingredients to the dry ingredients and using an electric mixer, mix until well blended.
5. Pour mixture into loaf pan and spread evenly- can sprinkle a little sugar and cinnamon on top if desired.
6. Bake 45-50 minutes, or until a toothpick comes out clean.

Calories 135
Calories from Fat 6 (4%)
Amount Per Serving %DV Total Fat 0.7g 1% Saturated Fat 0.2g 0% Polyunsat. Fat 0.3g Monounsat. Fat 0.1g Trans Fat 0.0g Cholesterol 0mg 0% Sodium 131mg 5% Potassium 136mg 3% Total Carbohydrate 30.9g 10% Dietary Fiber 2.9g 11% Sugars 12.8g Protein 3.5g 

SIDE DISHES

Creamy Parmesan Orzo
Source: Cooking Light, March 2004
POINTS: 5
Servings: 4

1 Tbsp butter
1 C orzo
1 ¼ C fat-free, low-sodium chicken broth
1 ¼ C water
¼ C (1 oz) grated fresh parmesan
2 Tbsp chopped fresh basil
¼ tsp salt
¼ tsp freshly ground black pepper
4 tsp pine nuts, toasted (optional)

Heat butter in a medium saucepan over medium heat. Add orzo, and cook 3 minutes, stirring constantly. Stir in broth and water, bring to a boil. Reduce heat, and simmer until liquid is absorbed and orzo is done (about 15 minutes). Remove from heat, stir in cheese, basil, salt and pepper. Sprinkle with pine nuts. Serve immediately. Yield 4 servings (serving size = ½ cup).
NUTRITION PER SERVING CALORIES 236 (24% from fat); FAT 6.4g (sat 3.2g, mono 1.8g, poly 0.8g); PROTEIN 9.9g; CARB 34.8g; FIBER 1.7g; CHOL 12mg; IRON 1.8mg; SODIUM 412mg; CALC 82mg;

ROASTED POTATO SALAD
PREP: 15 Mins
COOK: 35-40 Mins
SERVES: 6

2Lbs. Red Potatoes, scrubbed and cut into 1-inch chunks
1T. olive oil
1t. paprika
6T. fat-free mayo
1 garlic clove, minced
1/4t. ground coriander
1/2 red bell pepper, seeded and chopped
1/2 green bell pepper, seeded and chopped
2 celery stalks, chopped
1/4 onion, chopped
1/4t. salt
Freshly ground pepper, to taste

Preheat the oven to 425 degrees. Spray a roasting pan or shallow baking pan with nonstick spray. Comine the potatoes, oil and paprkia in a medium bowl; toss well to coat. Arrange in a single layer in the roasting pan. Roast, turning occasionally, until the potatoes are lightly browned and tender, 35-40 mins. Let cool 10 mins.  Meanwhile, combine the mayo, garlic, and coriander in a large bowl. Add the potatoes, bell peppers, celery, onion, salt, and ground pepper; toss well. Serve at once.

PER SERVING (about 3/4 cup): 179 Cal, 3g Fat, 0g Sat Fat, 0g Trans Fat, 2mg Chol, 247mg Sod, 35g Carb, 4g Fib, 4g Prot, 27mg Calc.
POINT VALUE: 3

Air-Fried Okra

1/2 tsp. hot sauce
1/2 c. egg substitute
1/2 lb. okra, cut into 1/2-inch lengths
1 c. panko bread crumbs*
1 tsp. salt
1 tsp. white pepper

Preheat oven to 450 F.

In a small bowl, mix together the hot sauce and egg substitute. Roll okra in hot sauce mixture. In a shallow bowl, mix bread crumbs with salt and pepper. Transfer bread crumb mixture to a 1-gallon resealable plastic bag. Add the okra to the bag and shake until coated. Place a wire rack on top of a cookie sheet. Arrange okra on rack and bake until crisp, about 5 minutes.

Servings: 4
Healthy units/serving: 2

Broccoli Casserole
3 Points 6 Servings

1-1/2 c. FF shredded cheddar cheese, divided
2 pkg. (10 oz each) frozen chopped broccoli, thawed and drained
2 T. dry minced onions
1/3 c. egg substitute
1 container (16 oz) FF cottage cheese
2 T. flour
¼ t. black pepper

Preheat oven to 350. Combine 1 cup shredded cheese, onion, egg substitute, cottage cheese, flour, and pepper. Stir in the drained broccoli. Spray an 7”x11” baking dish with Pam. Spread the broccoli mixture evenly in baking dish.  Bake uncovered for 45 minutes. Sprinkle remaining ½ c. cheese on top and continue baking until cheese is melted and golden.         156 calories 3 g. fiber 0 g. fat

Asian Vegetable Pasta

4 quarts water
8 ounces uncooked angel hair pasta
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
3/4 cup julienned carrots
1/3 cup reduced-fat creamy peanut butter
3 tablespoons rice wine vinegar
3 tablespoons reduced-sodium soy sauce
2 tablespoons brown sugar
1/2 teaspoon crushed red pepper flakes
1/4 cup unsalted peanuts, chopped

In a Dutch oven, bring the water to a boil. Add pasta and asparagus; cook for 3 minutes.
Stir in carrots; cook for 1 minute or until pasta is tender. Drain and keep warm. In a
small saucepan, combine the peanut butter, vinegar, soy sauce, brown sugar and pepper
flakes. Bring to a boil over medium heat, stirring constantly. Pour over pasta mixture and
toss to coat. Sprinkle with peanuts.
Yield: 5 servings

Nutritional Analysis: 1 cup equals 358 calories, 10 g fat (2 g saturated fat), 0 cholesterol, 472 mg sodium, 54 g carbohydrate, 5 g fiber, 15 g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1 vegetable, 1 fat.

NOODLES AND CHEESE
3 Points 6 Servings

1 c. FF cottage cheese
1 c. FF sour cream
½ onion, grated
1 t. Worcestershire sauce
½ t. garlic salt
1 pkg. (6 oz.) very fine egg noodles, cooked
1 c. RF Parmesan cheese

Preheat oven to 350. Spray casserole dish with Pam.Combine cottage cheese, sour cream, onion, Worcestershire sauce, and garlic salt. Add noodles; mix well.Spoon noodle mixture into casserole dish. Sprinkle with Parmesan cheese.Bake 45 minutes or until bubbly.

Mexican sour cream rice
Serves 6 @5pts a serving

14 oz fat-free chicken broth
1 cup fat-Free sour cream
4 oz diced green chiles
1 cup shredded reduced-fat Monterey Jack cheese
8 3/4 oz canned yellow corn
1/4 cup cilantro
1 cup uncooked white rice

In a large pot, bring the rice and chicken broth to a boil. Reduce heat to low, cover, and simmer 20 minutes. Preheat oven to 350 degrees F (175 degrees C). Spray a 1-1/2 quart casserole dish w/ non stick spray. Mix the sour cream, green chile peppers, 1/2 cup Monterey Jack cheese, corn, and cilantro w/ the cooked rice. Season with salt and pepper. Transfer to the prepared casserole dish, and top with remaining 1/2 cup of cheese. Bake uncovered 30 minutes in the preheated oven, until cheese is bubbly and lightly browned.

TWICE BAKED POTATOES
Posted by RhondaL1108
2 Servings
212 calories 3 g. fiber 4 g. fat

1 large baking potato (about 12 oz.), well scrubbed
1 slice 2% cheddar cheese
2 T. FF sour cream
1 T. Butter Buds or Molly McButter
½ t. buttermilk ranch mix, dry
1 T. real bacon bits

Preheat oven to 425. Bake potato 40-50 minutes or until tender when pierced with a fork. Cut the potato lengthwise and scoop the centers out, leaving a ½” shell. Place ½ slice of cheese into bottom of each shell. Mix potato centers with sour cream, butter buds, and ranch mix. Split the mixture in half, and spoon back into each potato half. Sprinkle each with ½ T. bacon bits. Place potatoes back in oven until heated through and bacon bits are crisp.

Coconut Pecan Sweet Potatoes

2 lb sweet potatoes, peeled and shredded
1/3 cup brown sugar, packed
1/4 cup melted butter
1/4 cup coconut
1/4 cup broken pecans, toasted
1/4 tsp ground cinnamon
1/4 tsp coconut flavoring
1/4 tsp vanilla
Toasted coconut -- optional

In your crockpot, combine potatoes, sugar, butter,coconut, pecans and cinnamon. Cover; cook on low for 6 to 8 or on high for 3 to 4 hours. Stir in coconut flavoring and vanilla. Sprinkle with toasted coconut if desired.

High-desert Corn Casserole

5 fresh jalapeno or serrano chilies
2 tablespoons salad oil
1 medium-size onion, chopped
1 medium-size red bell pepper, stemmed, seeded, and minced
4 cups fresh or thawed frozen corn kernels
1 cup small-curd cottage cheese
2 large eggs
1 tablespoon cornstarch
Salt and pepper
1 cup(4 oz.) shredded cheddar cheese

Stem, seed, and chop 3 of the chilies. Put in a 10- to 12-inch frying pan with salad oil, onion, and bell pepper. Cook over medium-high heat, stirring often, until onion is limp and pepper is tender to bite; add 2 cups of corn and stir until hot. Meanwhile, in a food processor or blender, combine remaining 2 cups corn, cottage cheese, eggs, and cornstarch; puree until smooth, about 2 minutes. Remove cooked vegetables from heat and stir the pureed mixture into them; season to taste with salt and pepper. Scrape into a shallow 10-inch round or oval baking dish or pan. Sprinkle cheddar cheese over vegetables. (If made ahead, cover and chill up to overnight.)
Bake in a 375[deg] oven until mixture puffs in center and cheese begins to brown at edges, about 30 minutes. Garnish with whole chilies.
Serves 8. Per serving: 214 caL; 11 g protein; 12 g fat, 19 g carbo.; 224 mg sodium; 87 mg chol.

SWEETS AND TREATS

White Chocolate Mousse

 Source: Light & Tasty magazine, Aug/Sept 2005
HUs: 3
Servings: 5
Posted by: CJMartin717 (Cindy)
8/27/05
Quick & Easy

Comments: This tastes really rich and is very smooth and creamy.

4 ounces light cream cheese
1 1/2 cups skim milk
1 package (1 ounce) sugar-free instant white chocolate pudding mix
3/4 cup reduced-fat whipped topping (I used Cool Whip Free)
1/2 cup fresh raspberries (I didn't have any)

In a small mixing bowl, beat cream cheese and milk until smooth. Gradually beat in pudding mix; fold in the whipped topping. Spoon into 5 dessert dishes.
Refrigerate for 1 hour or until set. Garnish with raspberries just before serving.

NI: 1 serving equals 126 calories, 5 g fat (4 g saturated fat), 14 mg cholesterol, 275 mg sodium, 13 g carbohydrates, 1 g fiber, 6 g protein. Diabetic exchanges: 1 starch, 1 fat.

Caramel Custard Pie

WITH COCONUT:
8 servings = 4.5 pts
6 servings = 6 pts

WITH NO COCONUT:
8 servings = 4 pts
6 servings = 5 pts

2 cups skim milk
1/4 cup light butter -- melted
1/2 cup Egg Beaters® 99% egg substitute
1 teaspoon vanilla extract
1 cup brown sugar, packed
1/2 cup RF Bisquick Baking Mix
1/2 cup coconut flakes -- (optional)

Combine all ingredients except coconut in a blender; blend at high speed for 15 seconds or until smooth. Pour into a greased 10-inch pie plate. Sprinkle coconut on top, if desired.
Bake at 350 degrees F for 40 to 45 minutes or until knife inserted in center comes out clean.
Cool completely before cutting. Per Serving w/coconut (excluding unknown items): 206 Calories; 5g Fat (21.7% calories from fat); 4g Protein; 37g Carbohydrate; trace Dietary Fiber; 11mg Cholesterol; 204mg Sodium. Exchanges: 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1 Fat; 2 Other Carbohydrates.

Coconut Cream Dessert
Points - 4 / Serving Size : 16

2 boxes coconut cream pudding -- not instant
3 cups skim milk
1/2 cup light butter
1 cup flour
1/2 cup nuts
1 tablespoon sugar
1 dash salt
8 oz fat-free cream cheese
1 cup powdered sugar

12 oz Cool Whip Free

Make the two boxes of coconut cream pudding, but use only three cups milk. Set aside to cool.
Preheat oven to 325F.
Mix together flour, butter, nuts, sugar, salt. After mixing, press into bottom of 9x13" pan. Bake for 15 minutes. Let cool.
Mix together cream cheese, powdered sugar, and one cup of cool whip. Beat with electric mixer. Spread on top of cooled crust.
Spread completely cooled pudding on top of cream cheese mixture. Top with remaining cool whip. Sprinkle with toasted coconut if desired.

Per Serving (excluding unknown items): 196 Calories; 6g Fat (29.0% calories from fat); 6g Protein; 28g Carbohydrate; 1g Dietary Fiber; 13mg Cholesterol; 194mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1 Fat; 1 Other Carbohydrates.

Triple Chocolate Bundt Cake
Source: Community Built Recipe (EDW918)
Points: 3
Servings: 16
Posted by: Waneyvant (Jane)
Date: August 29, 2004

1 box devil's food cake mix
1 small sugar free instant choc pudding mix
1 small sugar free instant white choc pudding mix
1 cup egg substitute (Better n eggs=0 pts)
1 1/2 cups water  (or can use coffee)
1/2 cup chocolate chips
1/2 cup unsweetened applesauce

1/2 cup RF sour cream

Mix together & pour into a sprayed Bundt pan. Bake at 350 degrees for 45 to 50 minutes. Serve w/ff cool whip.

Note by original poster: 24 cupcakes at 2 pts each, bake for 20 minutes

Lemon Supreme Pound Cake

From: www.halfmysize.com
Servings - 16
Points - 4

Ingredients:
1 box Lemon Cake Mix
8 oz. fat free sour cream
1 cup water
3 eggs
2 tsp. light margarine, melted
Glaze:
1/2 cup confectioners sugar
2 tsp. lemon juice
1 tsp. skim milk

Directions:
Preheat oven to 350 degrees. Lightly coat a 12 cup bundt pan with non stick cooking spray; dust with flour. In a large mixing bowl, combine cake mix, sour cream, water, eggs, and margarine; beat on low speed with an electric mixer until moistened. Increase speed to high and beat 2 minutes. Pour into prepared pan and bake 35-40 minutes. Cool cake in pan on wire rack 25 minutes. Remove from pan and cool completely on rack. In a small bowl, stir together sugar, lemon juice and skim milk until smooth. Drizzle over cooled cake.
Nutrition Information:
167 Cal., 3.5 g. fat, 0 g. fiber

No Pudge Clone
12 Servings @ 2 pts.

Dry Ingredients for Cocoa Mix:
1/2 cup unsweetened cocoa
3/4 cup all purpose flour
1 Tbsp cornstarch
1/4 tsp baking soda
1/4 tsp salt
1 1/4 cups sugar

To Bake entire pan add:
2/3 c fat free vanilla yogurt
(or use plain yogurt and 1 tsp vanilla extract)

Mix all ingredients together until well blended and glossy.Bake in an 8x8" pan sprayed with Pam.
Bake at 350 degrees, 30-35 minutes.

NOTE:
FOR I INDIVIDUAL BROWNIE:
2 T cocoa mix and 1 T FF vanilla yogurt
Stir together until glossy. Microwave 1 minute on high
Single Serve Brownies
2 pts each.
4 T FF brownie mix (no Pudge or Krusteaze)
2 T hot water
Mix well, microwave 1 min.

Chocolate Cheesecake Dream Pie

1 Packet Dream Whip Whipped Topping Mix
1 teaspoon Vanilla Extract
2 1/2 Cups Skim Milk, divided
1 (1 ounce) Package Chocolate Sugar Free Instant Pudding Mix
1 (1 ounce) Package Cheesecake Sugar Free Instant Pudding Mix
1 Reduced Fat Graham Cracker Crust, ready made
1 Piece (8 grams) of Dove Promise Dark Chocolate

Beat the whipped topping with 1/2 cup milk and vanilla on high speed for 4 minutes, or until it thickens and peaks form. Remove half of the mixture, place it into a small bowl and refrigerate for later. Add 1 cup of milk and the chocolate pudding mix to the remaining dream whip. Beat on low until mixed, then on high for 2 minutes. Pour into the pie crust; spread evenly. Refrigerate for 30 minutes. Remove the Dream Whip that you saved from the refrigerator and place it into a mixing bowl. Add 1 cup of milk and the cheesecake pudding mix. Beat on low until mixed, and then high for 2 minutes. Pour this mixture carefully on top of the chocolate mixture in the pie crust; spread evenly. Cover and refrigerate for at least 4 hours. Unwrap the piece of chocolate and place it on a small plate. Use a small sharp knife and shave away pieces of chocolate (Keep your fingers out of the way). Once finished shaving the entire piece of chocolate, sprinkle it evenly over the top of the pie. Cut into 8 pieces and serve.
Serves: 8
Per Serving: 156 Calories; 4g Fat (22.7% calories from fat); 4g Protein; 26g Carbohydrate; trace Dietary Fiber; 2mg Cholesterol; 276mg Sodium. Exchanges: 1/2 Non-Fat Milk.
WWP: 3 (www.AimeesAdventures.com)

Lemon Cheesecake Pie
Yield: 8 servings / Points: 3

8 oz fat free cream cheese
¼ cup skim milk
8 oz tub cool whip free
1 reduced fat graham cracker crust
1 tsp crystal light lemonade dry mix

Beat cream cheese and lemonade mix until smooth. Slowly add milk to mixture. Gently fold in cool whip and pour mixture into crust. Allow to chill in refrigerator or freezer until set before serving

HG's Ooey Gooey Cinnalicious Caramel Pumpkin Pudding
(1 dessert = 157 calories, 4g fat, 157mg sodium, 28g carbs, 1g fiber, 19g sugar, 3g protein - 3 WW points)

Ingredients:
1 box Betty Crocker Cinnamon Streusel Muffin Mix
1 15 oz. can pumpkin
1 cup water
1/4 cup Dreyer's/Edy's Grand Light Caramel Delight Ice Cream

Directions:
Preheat oven to 425 degrees. Spray muffin tins with non-stick cooking spray. Combine cake mix, pumpkin and water, and mix ingredients together for a minute or two. It will be slightly lumpy. Spoon mixture into muffin pan. There will be enough batter for 20 "pudding" rounds. Top each with a spoonful of streusel topping from box, and bake for approximately 30 minutes. Let tin cool for 5-10 minutes before removing the "cakes." Serve warm with a small scoop (1/4 cup) of Caramel Delight Grand Light ice cream

Southern Peanut Butter Cheesecake
10 servings/ 3 points each

1/2 cup low fat graham cracker crumbs
8 ounces light cream cheese, cut into cubes
8 ounces fat free cream cheese, cut into cubes
1/2 cup fat free sour cream
1/2 cup fat free ricotta (or low fat cottage cheese)
1/3 cup peanut butter
1/2 cup firmly packed dark brown sugar
2 teaspoons vanilla extract
6 egg whites (or 3/4 cup egg substitute)


Coat a 9-inch spring form pan with cooking spray. Sprinkle graham cracker crumbs evenly over the bottom of pan. Set aside. Process the cream cheese, sour cream and ricotta in a food processor until smooth. Add the peanut butter and mix. Slowly add the sugar and vanilla extract. Slowly pour the eggs through the food chute with the processor running. Blend until combined. Spoon the mixture over the graham cracker crumbs. Bake in a 300F oven for 50 minutes. Center will be soft, but will firm when chilled. Turn the oven off and leave the cheesecake in the oven for 30 more minutes. Remove from oven; let cool to room temperature on a wire rack. Cover and chill 8 hours. Serve with assorted fresh berries.

Banana Split Cake
POINTS® Value: 3
Servings: 10
4 points for 8 servings, 3 points for 10 servings.

Ingredients:
8 1/2 whole reduced-fat cinnamon graham crackers
2 Tbsp reduced-calorie margarine
2 tsp reduced-calorie margarine
2 oz fat-free sugar-free instant vanilla pudding & pie filling mix
2 cup fat-free skim milk
2 medium banana(s), sliced
2 cup Cool Whip Free Whipped Topping
1 cups strawberries, sliced
2 cup pineapple, diced or crushed

Instructions
If using canned pineapple in its own juice, drain. Slice bananas and
strawberries. Crush 16 1/2 squares of graham crackers. Set aside 1/4 cup for later
use. Mix crumbs with 2 Tbsp and 2 tsp of light margarine (melted).
Press this mixture into an 11 X 7 or 9x13 pan. Mix sugar free pudding
with the 2 cups of skim milk according to the package directions.
Spread pudding layer over the crumb mixture layer. Spread 2 cups of
drained crushed pineapple over the pudding layer. Slice 2 bananas and
layer them over the pineapple. Slice 1 c of strawberries and layer
next. Cover with 2 cups Cool Whip. Sprinkle top with remaining graham
cracker crumbs (1/4 cup) and chill in the refrigerator

Apple Spice Bundt Cake
18 servings at 3 points each

1 spice cake mix
1 can apple pie filling
1 egg
2 egg whites
1 T powdered sugar

Mix cake mix with egg and egg whites.
Stir in apple pie filling.
Pour into bundt pan that has been sprayed with non-stick cooking spray.
Bake at 350F for 35 minutes.
Cool cake in pan for 10 minutes.
Remove cake onto cooling rack.
When completely cooled, sprinkle with powdered sugar.

DUMP CAKE

1 bag frozen blueberries -- (16 oz) (any frozen fruit)
18 1/4 ounces cake mix -- 1 box (usually white, yellow or vanilla)
20 ounces diet soda -- (usually Sprite, 7UP or Cream)

Preheat oven to 350. Spray a 9x13 pan with cooking spray. Arrange the
fruit on the bottom of pan. Sprinkle the dry cake mix over the fruit,
breaking up any large clumps. Gently pour the soda over the top. Do NOT
stir anything. Cover with foil and bake for 20 mins. Remove the foil and
continue baking for another 25-35 mins, till a toothpick comes out clean
from the "crusty" top.

Serving Ideas : NOTES: This is more like a cobbler than a cake. I like to serve warm, store covered in frig and reheat in the microwave.

TRIED FLAVOR VARIATIONS: French Vanilla cake with peaches & Diet Cream, Lemon cake with blueberries & diet 7UP, Red Velvet cake with cherries & Diet Cherry 7UP, Yellow cake with blackberries & diet 7UP. If you think a combo sounds good, it probably will be good

NOTES : Serves 12 @ 4 pts(MC NI)
or 18 for 3 pts(MC NI)

SUPER CHOCOLATEY CUPCAKES

24 servings/1 point each

Ingredients

1 3/4 cup whole wheat flour
3 items egg white(s)
3/4 cup unsweetened cocoa
1/2 cup semi-sweet chocolate chips
1/2 cup Musselman's Natural Unsweetened Apple Sauce
1 1/2 tsp vanilla extract
1/2 cup Land O Lakes Fat-free Gourmet Half & Half
1 1/2 Tbsp vinegar
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1/4 tsp table salt
1 1/2 cup water
1 cup sugar
fiber supplement clear 2tbs and 2tsp
Instructions


Prepare 24 cupcake papers. Mix all dry ingredients together. Then add all wet except for 1 1/2 cups hot water. Then add both together and slowly stir in hot water. Do not over mix. Slowly stir in chocolate chips in. Evenly scoop into cupcake papers and place on top of cookie sheet. Bake at 350 for about 10-12 mins. or until toothpick comes out clean. Let cool for 10 mins.

Strawberry Pie
4 Servings
1 Point Per Serving without Cool Whip Free
2 Points Per Serving with Cool Whip Free

2 Cups Water
1 4 oz package Jello Cook N Serve FF SF Vanilla Pudding 2 Points
1 small package Sugar Free Strawberry Jello 0 Points
4 Cups Strawberries 3 Points
1 1/2 Cups Cool Whip Free 3.5 (optional)

Directions: Bring water and pudding mix to boil, take off stove, add pkg. jell-o and stir up. Let cool. Clean and slice the fresh strawberries. Reserve 4 small whole strawberries. Line a pie plate with strawberries. Pour cooled pudding  on top. Allow to set in refrigerator for at least one hour or until firm. Top with fat free cool whip. Garnish each serving with whole strawberry.

Can also use peaches and peach jell-o!

Pineapple Coconut Bars

1 (8 oz.) Can Pillsbury Reduced Fat Crescent Rolls
1 (8 oz.) Package Philadelphia Fat Free Cream Cheese
1/4 Cup Splenda Granular
1/2 teaspoon Coconut Extract
1 (20 oz.) Can Crushed Pineapple, packed in fruit juice, drained, and 1/3 Cup liquid reserved.
1 Cup Water
1 (0.3 oz.) Package Sugar Free Lemon Gelatin
1 (0.8) Package Sugar Free Vanilla Cook and Serve Pudding Mix
3 Tablespoons Coconut Flakes

Preheat oven to 450 degrees. Spray a 9X13 inch rimmed baking pan with butter flavored cooking spray. Pat rolls into prepared baking pan being sure to seal perforations. Bake for 5 to 7 minutes or until light golden brown. Place baking pan on a wire rack and allow to cool. In a medium bowl, stir cream cheese with a spoon until soft. Add Splenda, coconut extract, and pineapple. Spread mixture evenly over cooled crust. Place in refrigerator. In a medium saucepan, combine reserved pineapple liquid, water, dry gelatin, and dry pudding mix. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Evenly spoon the hot liquid over the cream cheese mixture. Refrigerate for at least 1 hour. Sprinkle coconut evenly over top. Cut into 12 servings. Refrigerate leftovers. 

Serves: 12
Per Serving: 128 Calories; 4g Fat (25.8% calories from fat); 4g Protein; 19g Carbohydrate; trace Dietary Fiber; 2mg Cholesterol; 300mg Sodium. Exchanges: 1/2 Fruit; 0 Fat.
WWP: 3 (www.AimeesAdventures.com)

Blueberry Cream Cake

1 Box Krusteaz Fat Free Wild Blueberry Muffin Mix
1 Cup Water
2 (1 oz.) Packages Jello Sugar Free Instant White Chocolate Pudding Mix
3 Cups Skim Milk
11 ounces (about 2 cups) Frozen Blueberries

Preheat oven to 350 degrees. Spray a 9X13 inch pan with butter flavored cooking spray; set aside. Rinse and drain the can of blueberries that come with the muffin mix. In a medium bowl, combine the muffin mix and 1 cup of water just until moist; Gently fold in the can of blueberries. Pour the batter evenly into the prepared pan. Bake for 20 minutes or until a toothpick inserted into the middle comes out clean. Cool Completely.
While cake is cooling, mix together the 2 packages of pudding mix with the milk until the mixture thickens. Refrigerate until ready to use.
Thaw the frozen blueberries by running them under water. Allow to drain until ready to use. Once the cake has cooled, spread the thawed blueberries evenly over the top of the cake. Pour the prepared pudding evenly over the blueberries and spread evenly. Refrigerate the cake for at least 3-4 hours. 

Serves: 12
WWP: 3 (www.AimeesAdventures.com)

Butterscotch Fiber One Cookies

From: www.halfmysize.com
Servings - 9
Points - 2

Ingredients:
1 1/2 cups Fiber One cereal
2 Tbsp. reduced fat peanut butter
1/2 cup butterscotch chips

Directions:
In a medium bowl, combine peanut butter and butterscotch chips. Microwave for 30 seconds; stir mixture and microwave for 30 more seconds, if necessary for mixture to melt. Stir in cereal. Drop cookies onto a cookie sheet lined with wax paper. Refrigerate until firm. Store in refrigerator. Yield: 9 cookies  Nutrition Information:
104 Cal., 5.1 g. fat, 4.9 g. fiber

Lemon Berry Cheesecake Pie

From: www.halfmysize.com
Servings - 8
Points - 3

Ingredients:
1/3 cup Smucker's Low Sugar strawberry preserves
1/4 cup graham cracker crumbs
4 oz. fat free cream cheese, softened
1 Tbsp. sugar
1 8 oz. tub Cool Whip Free, thawed, divided
1 1/2 cups cold skim milk
2 pkg. Sugar Free Fat Free Lemon Flavor Instant Pudding & Pie Filling (4-serving size each)
Fresh strawberries, sliced (optional)

Directions:
 Spray an 8 inch pie pan with non-stick cooking spray. Sprinkle with graham cracker crumbs to even coat and press down in pan. Bake in preheated oven for 5 minutes. Allow crust to cool completely.Spread strawberry preserves onto bottom of crust. Mix cream cheese and sugar in medium bowl with electric mixer or wire whisk until well blended. Gently stir in 1/2 of the whipped topping; mixing well. Spread over strawberry preserves.Pour milk into a large mixing bowl. Add dry pudding mixes. Beat with wire whisk or electric mixer for 2 minutes or until blended. Gently stir in remaining whipped topping. Spread over cream cheese layer.Garnish with fresh sliced strawberries, if desired.Refrigerate for 4 hours or until set.
Nutrition Information:
143 Cal., 0.3 g. fat, 0 g. fiber

ANGEL LUSH
servings: 10
Points: 3

1 can (20 oz.) crushed pineapple in juice, undrained
1 pkg. (4-serving size) JELL-O Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1 cup thawed COOL WHIP LITE Whipped Topping
1 pkg. (10 oz.) round angel food cake
10 fresh strawberries

MIX pineapple with its juice and the dry pudding mix in medium bowl. Gently stir in whipped topping. CUT cake horizontally into three layers. Place bottom cake layer, cut-side up, on serving plate; top with 1-1/3 cups of the pudding mixture. Cover with middle cake layer and an additional 1 cup of the remaining pudding mixture. Top with remaining cake layer; spread top of dessert with the remaining pudding mixture. REFRIGERATE at least 1 hour. Top with strawberries just before serving. Store leftover dessert in refrigerator

Butternut Squash Pie with Graham Cracker Crust
Serves: 8 person(s)
Yield: 8 x 1/8 pie slices

1 cup cooked mashed butternut squash
3/4 cup fat-free milk
2 eggs
1/2 cup dark brown sugar
2 tsp pumpkin pie spice
1/8 tsp salt
1 store-bought graham cracker crust

Directions:
Preheat oven to 350ºF.
In blender, purée squash, milk, eggs, brown sugar, pumpkin pie spice and salt until completely mixed. Pour into graham cracker crust and bake for 45 to 55 minutes or until the pie is set in the center.  187 cal/7g F/1.3 Fiber.

Raspberry Zinger Cake (Jello Poke Cake)
Serving Size : 12
4 POINTS per serving

1 package Betty Crocker® SuperMoist white cake mix
10 oz diet sprite or diet cream soda
2 egg whites
1 package JELL-O Brand Sugar Free Low Calorie Raspberry Flavored Gelatin
1 1/2 cups hot water
1 (8 oz) container Cool Whip Free
1/4 cup coconut flakes

Combine cake mix, diet soda, and egg whites; mix well. Bake according to package directions in a 9x13 pan. Cool slightly. Pierce cake with large fork at 1/2-inch intervals. (I use a straw)
STIR boiling water into Jell-O until completely dissolved. Carefully pour gelatin evenly over.
Refrigerate for at least 3 hours. When cake has set , frost with Cool Whip and sprinkle coconut.

1 pt chocolate frosting
From the kitchen of PEGGYKING
Servings | 12
Estimated POINTS® value per serving | 1

8 oz container FF cream cheese

3 T Hersheys cocoa 

3/4 cup + 2T Kraft marshmallow creme

1-2 tsps vanilla 

approx 1/3 cup Splenda.

Put all ingredients in bowl and mix with mixer until well blended - spread on cakes, brownies, etc.

Vanilla Sugar Cookies
Points - 2
Serving Size : 48

3 3/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
8 ounces light butter -- room temperature
2 cups sugar
2 large eggs
1 tablespoon vanilla

Sift dry ingredients together. Beat butter and sugar until fluffy. Beat in eggs one at a time, scraping down bowl each time, then add vanilla. Add flour mixture and mix at low speed until dough just comes together. Knead a couple of times just until smooth, then pat into a flat disk, wrap in plastic and chill until firm enough to roll. Or roll into a log to be sliced into cookies. Roll and cut as desired. Bake at 350 about 8-10 minutes on parchment lined sheets.

Per Serving (excluding unknown items): 88 Calories; 2g Fat (22.9% calories from fat); 2g Protein; 16g Carbohydrate; trace Dietary Fiber; 15mg Cholesterol; 59mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fat; 1/2 Other Carbohydrates.\

Citrus Pizza
Points - 4.5
Serving Size : 16

1 package refrigerated sugar cookie dough
8 ounces fat-free cream cheese
8 ounces Cool Whip Free
2 tablespoons powdered sugar
8 ounces mandarin oranges in juice -- drained and juice reserved
20 ounces pineapple chunks in juice -- drained and juice reserved
Glaze:
2 Tbsp cornstarch
1 Tbsp lemon juice
Juice from pineapple chunks and mandarin oranges

2 Tbsp sugar

Spray round pizza sheet or 11 x 17 cookie sheet with Pam. Preheat oven to 350. Spread cookie dough into sheet so it's flat. No need to make an edge on it. Bake 8 to 10 minutes until golden brown. Remove from oven and let cool completely. Beat together cream cheese and powdered sugar. Fold in Cool Whip. Spread mixture on top of baked cookie dough. Drain fruit and pat dry. Arrange on top of cream cheese mixture. Combine all glaze ingredients in a small saucepan. Cook over medium heat until it starts to thicken. Remove from the heat and cool slightly. Using a pastry brush, gently brush the fruit with the glaze.

Per Serving (excluding unknown items): 206 Calories; 7g Fat (30.0% calories from fat); 4g Protein; 32g Carbohydrate; 1g Dietary Fiber; 10mg Cholesterol; 221mg Sodium. Exchanges: 1/2 Lean Meat; 1/2 Fruit; 1 Fat; 1 1/2 Other Carbohydrates.

Maple rice pudding

2 egg whites, or enough egg replacer to equal 2 eggs
1 1/2 cups skim milk
1 1/4 cups cooked brown rice
1/4 cup sf maple syurp 0 pts recope
1 teaspoon vanilla
1/4 teaspoon cinnamon (more or less to taste)
1/2 teaspoon nutmeg (more or less to taste)
Preheat oven to 350 degrees. In a medium baking dish, mix eggs and
milk well. Add all th other ingredients, and mix well. Cover with
aluminum foil and bake for about 1 hour, or until the mixture is firm.
serve warm or chilled. (This tends to get a little dry, so check
it after 45 minutes.)

CAKE MIX COOKIES

any cake mix and add a 8oz tub of ff coolwhip, then drop on cookie sheet and bake 40 cookies for 1point each

Mounds  haystacks

Just 32 choc chips melted, 2 drops coconut flavor, a sprinkle of real coconut and 1/2 cup of Fiber One. Check your points but mine comes to 3 for the whole thing. Drop on waxed paper and chill

Vicki's Coconut-Pineapple Cheesecake Pie
Yield: 8 servings; 4 points per serving

8 oz. fat-free Cream Cheese, room temperature
1 20-oz can crushed pineapple, no sugar added
1 package sugar free, Fat free vanilla pudding mix
1 teaspoon coconut flavoring
1 8-oz container Cool Whip Free or Lite
1 6-oz reduced fat graham cracker pie crust

Beat cream cheese until smooth. Add pineapple, (juice and all), pudding mix, and coconut flavoring. Beat until smooth. Fold in 1/2 container of Cool Whip. Pour into the pie crust. Top with remaining cool whip and refrigerate at least 8 hours.

Butter Pecan Layer Pie
Serves 8 (4 points)

1 (6 oz) Keebler graham cracker pie crust
1 (4 serving) pkg sugar-free instant butterscotch pudding mix
2/3 cup nonfat dry milk powder
1 1/4 cup water
3/4 oz (3 Tablespoons) chopped pecans
1 (8 oz) pkg fat-free cream cheese
Sugar substitute to equal 2 Tablespoons sugar
3/4 cup Cool Whip Lite
1 teaspoon vanilla extract

In a medium bowl combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Stir in 2 Tablespoons chopped pecans. Pour into pie crust. In a medium bowl stir cream cheese with a spoon until soft. Add sugar substitute, Cool Whip Lite and vanilla extract. Mix gently to combine. Spread evenly over butterscotch layer. Sprinkle remaining 1 Tablespoon chopped pecans evenly over top. Serves 8.

Serves 8-Each serving equals:
HE: 1/2 Br, 1/2 Fa, 1/2 Pr, 1/4 SM, 1/2 Sl, 36 OC 206 calories, 8 gm Fa, 7 gm Pr, 26 gm Ca, 516

LEMON RICOTTA CHEESECAKE SQUARES
POINTS® value per serving | 4
Servings | 16
(you could cut these into smaller pieces for fewer points)

Ingredients
6 oz Egg Beaters
24 oz fat-free ricotta cheese
1/4 cup fresh lemon juice
1 Tbsp lemon zest
1/2 cup sugar
1 Tbsp powdered sugar
1 box Duncan Hines Lemon supreme cake mix
8 oz diet lemon lime soda

Instructions
Combine ricotta, sugar, egg beaters and lemon zest; set aside. In another bowl, mix cake mix with 8 oz diet lemon line soda and 1/4 cup lemon juice. Pour cake batter into greased and floured 13-in.x 9-in. x 2-in. baking pan; spoon ricotta mixture carefully on top. Bake at 350 degrees F for 60-65 minutes or until lightly browned. Cool cake. Store in refrigerator 4 hours before serving. Sift confectioners' sugar over top before cutting into squares. Serve chilled; refrigerate leftovers.

Mini Chocolate-Chip Cookies
POINTS: 1
INSTRUCTIONS

2 Tbsp butter, softened
2 tsp canola oil
1/2 cup dark brown sugar
1 tsp vanilla extract
1/8 tsp table salt
1 large egg white(s)
3/4 cup all-purpose flour
1/4 tsp baking soda
3 oz semi-sweet chocolate chips, about 1/2 cup



Preheat oven to 375ºF. In a medium bowl, cream butter, oil and brown sugar together. Add vanilla, salt and egg white, and mix together thoroughly. Mix together flour and baking soda. Add chocolate chips and stir to distribute evenly. Drop rounded half-teaspoons of dough onto a nonstick baking sheet. Bake cookies for 4 to 6 minutes, then cool on a wire rack. Yields 2 cookies per serving.

Strawberry Shortcake Squares

64 Reduced-fat Nilla Wafers, divided
1/4 cup sugar, divided
5 Tbsp. margarine, melted
2 1/2 cups cold skim milk
2 pkg. (4-serving size each) Jell-O Sugar-free Fat-free Vanilla Instant Pudding
1 1/2 cups (1/2 of 8-oz. tub) thawed light Cool Whip
3 cups sliced strawberries

CRUSH 40 of the wafers; mix with 3 Tbsp. of the sugar and the melted margarine until well blended. Press firmly onto bottom of 13x9-inch baking pan; set aside.

POUR milk into large bowl. Add dry pudding mixes. Beat with wire whisk 2 min. or until well blended. Gently stir in whipped topping. Spread half of the pudding mixture over crust; top with remaining 24 wafers. Cover with remaining pudding mixture.

REFRIGERATE at least 3 hours. Meanwhile, toss sliced strawberries with remaining 1 Tbsp. sugar. Cover and refrigerate until ready to serve. Cut dessert into 24 squares. Serve each square topped with about 2 Tbsp. of the strawberry mixture. Refrigerate any leftover dessert.

Makes 24 servings, 1 square each, 2 points per serving

HOMEMADE CHOCOLATE ICE CREAM

1/2 gallon 1% light Chocolate Milk
1 can fat free eagle brand milk
12oz fat free cool whip
Mix and freeze.

1 1/2 cup=3pts
You can also add any use Skim milk for vanilla and maybe add some fruit.

Banana Cake
POINTS® Value: 4
Servings: 12
Keep cake refrigerated.

2 cup all-purpose flour
1 tsp baking powder
3/4 tsp baking soda
1/4 tsp table salt
3/4 cup Splenda brown sugar blend
3 large banana(s)
1/2 cup regular egg substitute
1 tsp vanilla extract
12 fl oz Sprite Diet Sprite
12 oz fat-free cream cheese
2 cup SPLENDA No Calorie Sweetener
1 tsp vanilla extract

Sift together the first 4 ingredients, add brown sugar splenda. Stir in egg substitute, vanilla & banana till well mixed, add in diet Sprite & stir well.
Pour in a 9x13" baking dish sprayed with Pam. Bake at 350 degrees for 20-25 minutes. Remove from over and cool completely. Mix together cream cheese (at room temperature), splenda and vanilla & frost cake.

COCONUT MACAROONS
Servings | 50
Estimated POINTS® value per serving | 1

Ingredients
1 box Angel Food cake mix - 36 points
1 1/4 cups of Shredded unsweetened coconut - 20 points
1/2 cup water
1 tsp. Coconut extract flavouring - 0 points

Total points - 56 points
Recipe makes approximately 100 cookies.
(2 cookies per serving)
1 point for 2 cookies (approximately)
 

Instructions
Preheat oven to 350 degrees. Mix angel food cake with coconut. Add water and extract.
Mix well by hand. Place parchment paper on large baking sheet. Drop cookie mixture by slightly rounded teaspoons 2 inches apart. Bake for 14 - 16 minutes or until slightly golden. Let cookies cool before removing them from the cookie sheet. They should peel right off. Store in an airtight container.

**If you want a chocolate taste ad 3 tablespoons of cocoa powder to cookie mixture.

Mini Cheesecakes
One Mini cheesecake – 2 points

Ingredients
20 Nilla Wafers – Reduced Fat
16 oz fat-free cream cheese (30cal 0fat 0 fiber)
1 tsp fresh lemon juice
3/4 cup sugar
2 large egg(s)
1 tsp vanilla extract

Instructions
In 2 dozen muffin pans, place cupcake liners. Drop Nilla Wafer into each lined pan. Beat together cheesecake ingredients. Fill cupcake liners ¾ of the way full with cheesecake mixture. Bake@ 350 degrees for 15 mins. Add fresh fruit if desired when cool.

Mini-Cinnamon Rolls

2 tablespoons packed dark sugar
1 teaspoon cinnamon
1 teaspoon unsalted butter, melted
1 (11 oz) tube refrigerated breadsticks
1/4 cup powdered sugar
1-1/2 teaspoons reduced fat cream cheese
1/4 teaspoon vanilla extract

Preheat the oven to 375*. Spray a 9x13" baking pan with non-stick spray. Combine the brown sugar, cinnamon, & butter in a small bowl; set aside. Separate the breadsticks into 12 strips. Sprinkle the tops with the brown sugar mixture & roll each one into a spiral, pressing to seal the ends. Arrange in the baking pan about 1" apart & bake until lightly golden, 15-18 minutes. Cool on a rack 10 minutes. To prepare the frosting, combine the powdered sugar, cream cheese, & vanilla in a small bowl, adding a few drops of water if needed to make a smooth, spreadable glaze. Drizzle over the tops of the warm rolls & let stand a few minutes to set. Serve warm.

Per Svg: (1 roll) - 2 points

WW POUND CAKE

10 servings

1 box Jiffy Yellow Cake Mix
1/4 cup egg sub.
4 oz. R/F cream cheese (room temp.)
1/2 cup water

Preheat oven to 350.
Mix cream cheese and egg sub. til smooth, then add cake mix. Will be stiff then add water.
Mix for 3 minutes Bake in loaf pan sprayed with cooking spray. 40 mins. @ 350.
Can be served with fruit and ff cool whip

Blueberry Pound Cake

1 box Yellow Cake Mix (Used D.H. Butter Yellow)

1 block cream cheese (softened)

1/2 cup oil

3 eggs

1 pint blueberries

Preheat oven to 325. Mix all the ingredients together except blueberries.

(Batter will be thick) Fold in the blueberries and pour into a greased Bundt pan.Bake for

1 hour or until done.

Luscious Four-Layer Pumpkin Cake
POINTS® value | 6
Servings | 16

Ingredients
1 cup Egg Beaters
8 oz light cream cheese, softened
1/2 cup fat-free skim milk
1 1/2 tsp pumpkin pie spice
1/3 cup unsweetened applesauce
15 oz canned pumpkin
1 package pudding-type yellow cake dry mix
1 cup powdered sugar
1/4 cup fat-free caramel topping
1/4 cup chopped pecans
8 oz Cool Whip Free Whipped Topping, thawed

Instructions
Preheat oven to 350°F. Grease and flour two 9-inch round cake pans. Beat cake mix, 1 cup of the pumpkin, the milk, oil, eggs and 1 tsp. of the pumpkin pie spice in large bowl with electric mixer on medium speed until well blended. Pour evenly into prepared pans. Bake 28 to 30 min. or until wooden toothpick inserted in centers comes out clean. Cool in pans 10 min. Remove from pans to wire racks; cool completely. Beat cream cheese in small bowl with electric mixer on medium speed until creamy. Add sugar, remaining pumpkin and remaining 1/2 tsp. pumpkin pie spice; mix well. Stir in the whipped topping. Cut each cake layer horizontally in half with serrated knife. Stack layers on serving plate, spreading the cream cheese filling between layers. (Do not frost top of cake.) Drizzle cake with caramel topping just before serving; sprinkle with the pecans. Store leftover cake in refrigerator.

Cherry Surprise Cake
POINTS® value per serving | 3
Servings | 20

4 cup Mini Marshmallows
1 package pudding-type yellow cake dry mix
15 oz Cherry Pie Filling, No Sugar Added
10 fl oz Diet Sprite
2 medium egg white(s)

Instructions
Heat oven to 350. Coat a 9x13" baking pan with cooking spray. Spread marshmallows evenly over bottom. Prepare cake using diet sprite and the egg whites . Pour batter over marshmallows. Spoon cherries evenly over batter. Bake 45 to 50 minutes. Here's what happens as it bakes: The cherries sink to the bottom and the marshmallows rise to the top and form a thin topping that will brown and be bubbly. To check for doneness: Insert toothpick in center of cake; when toothpick comes out clean, the cake's done.

**can use chocolate cake mix for a Black Forest cake**

LEMON BARS

1 pkg. (One step) Angel Food Cake Mix
1 small box sf Instant vanilla pudding
1 small box sf Lemon Jello

Prepare pudding according to directions on the box, using ff milk. Let set up. After the pudding sets, stir in dry lemon jello. Mix dry angel food cake mix into the above ingredients and stir together. Place into well sprayed 9 x 13 pan. Bake at 350 for about 35 min.

16 bars @ 2 points

Chocolate Oreo Cake
from www.halfmysize.com
Servings - 16

Ingredients:
1 pkg. Devil's Food flavor cake mix
12 oz. diet soda
2 egg whites

Filling:
4 oz. fat free cream cheese
1/4 cup sugar
1 cup Cool Whip Free
6 reduced fat Oreo cookies, coarsely crushed

Glaze:
2 squares semi-sweet baking chocolate
2 Tbsp. light margarine


Directions:
Preheat oven to 350 degrees. Spray two 9 inch round cake pans with non-stick cooking spray.
In a large mixing bowl, combine cake mix, diet soda and egg whites. With an electric mixer, beat on low speed for 1 minute. Beat on medium speed for 2 minutes. Divide mixture evenly between the two cake pans. Bake for about 26 minutes or until a toothpick inserted in the center of cake comes out clean. Remove from oven and allow to cool in pan for 10 minutes. Turn out of pans and cool completely on wire rack. To make filling, combine cream cheese and sugar. Beat on medium speed with an electric mixture until well blended. Fold in Cool Whip and cookies.
Place cake layer on serving plate top-side down. Spread evenly with cream cheese mixture. Place second cake layer on top. To make glaze, place baking chocolate in a microwave safe bowl and microwave on high for 1 to 2 minutes, stirring every 30 seconds. Blend in margarine. Allow to sit for about 5 minutes for mixture to thicken slightly. Spoon glaze over top of cake and serve. Refrigerate any remaining cake.

Toffee Blonde Brownies

1 cup packed brown sugar
1/4 cup butter, melted
1/4 cup egg substitute
2 teaspoons vanilla extract
1 cup all-purpose flour
1/2 teaspoon baking powder
1/8 teaspoon salt
Cooking spray
1/4 cup toffee baking bits (such as Heath)

Preheat oven to 350°. Combine first 4 ingredients in a large bowl; stir with a whisk. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder, and salt. Add flour mixture to sugar mixture; stir just until moist. Spread batter in an 8-inch square baking pan coated with cooking spray. Sprinkle with toffee bits. Bake at 350° for 22 minutes or until a wooden pick inserted in center comes out almost clean. Cool in pan on a wire rack.

Note: Store, covered, for up to 3 days.
Yield: 12 servings

CALORIES 168(29% from fat); FAT 5.4g (sat 3.2g,mono 1.1g,poly 0.2g); PROTEIN 1.6g; CHOLESTEROL 14mg; CALCIUM 31mg; SODIUM 120mg; FIBER 0.3g; IRON 1mg; CARBOHYDRATE 28.4g

ORANGE DREAMSICLE

2/3 cup boiling water

1 pkg. (4-serving size) JELL-O Brand Orange Flavor Sugar Free Low Calorie Gelatin

1 cup BREAKSTONE'S or KNUDSEN Low Fat Cottage Cheese

1 tub (8 oz.) PHILADELPHIA Fat Free Cream Cheese

2 cups thawed COOL WHIP FREE Whipped Topping

STIR boiling water into gelatin in large bowl at least 2 min. until gelatin is completely dissolved. Cool 5 min. Pour into blender container. Add cheeses; cover. Blend on medium speed until well blended, stopping occasionally to scrape down side of blender container; pour into large bowl.
ADD whipped topping; stir gently until well blended. Pour into prepared pan; smooth top with spatula. Refrigerate 4 hours or until set. Remove side of pan just before serving. Store leftover cheesecake in refrigerator.

STRAWBERRIES WITH CREAM CHEESE FILLING

6 Servings @ 2 ea

1 lb. jumbo-size strawberries (about 18)
4 oz. light cream cheese, room temperature
½ c. powdered sugar
½ t. vanilla extract

Wash and dry strawberries. Leave green caps on. Using a paring knife, cut a wide v-shape out of the pointed end of each strawberry (like an open mouth); reserve cut out pieces. Place cut strawberries on a serving place, green cap side down so they will be easy to fill. Using an electric mixture, thoroughly combine cream cheese, sugar and vanilla in a medium bowl. Chop reserved leftover bits of strawberries into tiny pieces and gently stir into cream cheese mixture with a spoon. Fill each cut strawberry with a small amount of cream cheese mixture using a spatula or knife. Arrange filled strawberries on a serving plate, green cap side down.

Yields about 3 strawberries per serving.

***Prepare this recipe the same day you plan to serve it or the strawberries will weep. Refrigerate if not serving immediately.

BEVERAGES

Fruity Sangria

Ingredients
2 fresh peaches, peeled and sliced, or 2 cups frozen unsweetened peach slices, thawed
1 cup sliced strawberries or frozen unsweetened whole strawberries, thawed
1 orange, halved and thinly sliced
1 lemon or lime, sliced
1 1-liter bottle carbonated water (club soda), chilled
2 cups dry white wine, chilled
1/2 cup orange juice, chilled
1/2 cup low-calorie cranberry juice, chilled

Directions
1. Place peach slices, strawberries, orange slices, and lemon or lime slices in a large punch bowl. Pour carbonated water over fruit; add wine, orange juice, and cranberry juice. Stir gently to combine.
2. To serve, ladle some of the fruit into glasses; ladle wine mixture over fruit. Makes 14 (6-ounce) servings.
Make-Ahead Tip: Slice strawberries, orange, and lemon or lime; cover and chill up to 4 hours.

MARGARITAS

1 can Diet Soda (sprite, sierra mist, Fresca - my choice is Fresca!)
1/8 cup Lime Juice
1 tube Lemonade mix (they say weight watcher brand but crystal light is the same thing)
10 Ice Cubes
1.5 oz tequila
mix in Blender or pour over ice

MISCELLANEOUS

Outback Steakhouse Seasoning Blend

8 teaspoons salt
4 teaspoons paprika
2 teaspoons ground black pepper
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon cayenne pepper
1/2 teaspoon coriander
1/2 teaspoon turmeric