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Flex Rec. Apps and Soups
Spinach Dip- 2 versions
1 PK. FROZEN CHOPPED SPINACH THAWED AND DRAINED
1/4 C RED. FAT. MAYONNAISE
3/4 C FF SOUR CREAM
2 T GRATED ROMANO OR PARMESAN CHEESE
1 0Z. FF MILK
COMBINE AND CHILL AT LEAST 1 HOUR
1/4 C EQUALS 1 POINT
NO COOK SPINACH DIP Ingredients
20 oz chopped frozen spinach
1 cup water chestnuts
3 small onions
1/2 cup canned pimento
1 cup Fat Free Yogurt Plain
1/2 cup fat-free mayonnaise
1/2 tsp black pepper
1/2 tsp table salt
Instructions
Defrost and drain the excess water from the two packages of frozen spinach. Finely chop water chestnuts, onions, and pimentos.
Combine all of the ingredients, including the drained spinach, in a medium sized bowl and mix well.
Chill before serving.
Makes 12 servings
Serving size = 94 g-- 1 point each.
Use carrots, jicama, celery as dippers and save points instead of using bread.
PIZZA SKINS
10 servings (2 Skins = 3 Points)Ingredients:
5 large baking potatoes, baked
2 Tbsp. olive oil
8 oz. tomato sauce
1/2 cup chopped mushrooms
1/2 tsp. dried basil
1/2 tsp. dried oregano
1 1/2 cups nonfat mozzarella cheese
Directions: Preheat oven to 500 degrees. Cut each baked potato lengthwise into quarters. Scoop flesh from skins, leaving a shell 1/8" thick. Brush skins with olive oil and place in a single layer on a baking sheet. Bake for 12 minutes or until crisp. Meanwhile, combine tomato sauce, mushrooms, basil and oregano. Remove potatoes from oven and lower heat to 350 degrees. Top potato skins with tomato-mushroom sauce. Sprinkle with cheese. Bake for 5 minutes or until cheese melts
WW Veggie Egg Rolls
1 Head Chinese cabbage, outer leaves removed, shredded
2 medium carrots, peeled and shredded
2 medium garlic cloves, minced
2 medium scallions, white and green parts, chopped
1 T. ginger, fresh, minced or ½ t. dried
1 T. low-sodium soy sauce
2 t. cornstarch
1 t. sesame oil
8 average egg roll wrappers, about ½ oz. each
4 serving olive oil cooking spray or enough to coat egg rolls
Preheat oven to 350. Coat a large baking sheet with cooking spray. Place cabbage in a microwavable dish and cover. Microwave on high until wilted, about 4 minutes. Drain and transfer to a large bowl. Add carrots, garlic, scallions, ginger, soy sauce, cornstarch and oil. Mix well.
Arrange egg roll wrappers on a clean, dry surface. Spoon cabbage mixture diagonally onto each wrapper. Fold over one corner to cover filling. Fold up both corners. Moisten edges of remaining flap with water and roll up wrapper jellyroll style until sealed. Transfer egg rolls to prepared baking sheet and coat with cooking spray. Bake until golden brown, about 25 minutes.
1 pt. per egg roll
Thanks to Kafrick!
notes:
I omit sesame oil because I never have any. Also, I have made them with no carrots and also with carrots and celery. You can add shrimp or chicken too but you have to add points!
Mexican Beef and Cheese Wontons
2 sprays cooking spray
2 tsp olive oil
1/2 pound lean ground sirloin
2 oz low-fat cheddar or colby cheese, shredded (about 1/2 cup)
2 Tbsp chopped green chilies, minced
1 tsp chili powder
1 tsp ground cumin
30 items wonton wrapper(s)
1/2 cup salsa
Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
Heat oil in a small skillet over medium-high heat. Add beef and cook until meat is browned, breaking up meat as it cooks, about 5 minutes; drain meat. Add cheese, chilies, chili powder and cumin; cook until cheese melts, stirring frequently, about 1 minute.
Place wonton wrappers on a flat surface; drop meat mixture by teaspoonfuls onto center of each wrapper. Moisten edges of wrapper with wet fingers, fold over to cover filling, press down firmly to seal and then gently twist ends to form a “firecracker” shape. Transfer filled wrappers to prepared baking sheet and coat surface with cooking spray.
Bake until wontons are golden brown, about 15 minutes. Serve with prepared salsa. Yields 5 wontons and 1 1/2 tablespoons of salsa per serving.
Oven-Fried Mozzarella Sticks
POINTS® Value: 4Servings: 4
Ingredients
2 sprays olive oil cooking spray, divided
8 oz canned tomato sauce
2 tsp ground oregano, divided
3 slice reduced-calorie wheat bread, torn
1 tsp dried thyme
8 oz part-skim mozzarella cheese, cut into 8 finger-like strips
2 Tbsp honey mustard
Instructions
Preheat oven to 400ºF. Coat a baking sheet with cooking spray.
In a small saucepan, combine tomato sauce and 1 teaspoon of oregano; set pan over low heat and simmer 10 minutes.
Meanwhile, in a food processor, combine bread, remaining teaspoon of oregano and thyme; process until mixture resembles fine crumbs. Place crumbs in a shallow bowl. (Tip: Use the ends of the loaf of bread for the bread crumbs since those slices are often uneaten.)
Coat cheese sticks with honey mustard. Transfer cheese to bread crumb mixture and turn to coat. Arrange cheese on prepared baking sheet and lightly coat with cooking spray.
Bake until golden brown, about 4 to 5 minutes. Serve with warmed tomato sauce on the side. Yields 2 cheese sticks and about 1/4 cup of sauce per serving.
STUFFED BREADSTICKS
PILLSBURY LIGHT BREADSTICKS (12 IN A CAN)5 P/PC.
SPRINKLE SHREDDED MOZZARELLA CHEESE (KRAFT F.F.)
FLATTEN OUT 2 BREADSTICKS
LINE UP 5 PEPPERONI CIRCLES AT THE BOTTOM
SPRINKLE WITH MOZZARELLA CHEESE
FOLD THE TOP BREAD STICK OVER THE BOTTOM ONE AND SEAL IT WITH YOUR FINGERS ALL AROUND
BAKE IN 375 DEGREES FOR 13-15 MINS. OR UNTIL GOLDEN BROWN. EAT WHILE WARM. ENJOY!!
6 servings at 2.5pts each
Breadsticks w/ dipping sauce
These are just 1 pt each.1 (11 oz) can Pillsbury Crusty French Loaf dough
Cooking Spray
2 or 3 TB of tomato paste
18 slices turkey pepperoni
A few chopped sundried tomato pieces
¼ C shredded part skim mozzarella
¼ C. shredded parm cheese
.
1) Preheat oven to 350
2)Unroll dough onto work surface, lightly coat with spray.
3) Spoon paste onto one edge of dough, spreading to edges. Place pepperoni slices evenly over paste. Sprinkle with mozzarella cheese. Sprinkle sun dried tomato bits and then spread parm cheese over that.
4) Roll tightly (THIS IS KEY) in a jelly roll fashion, pinch seam to seal and place on greased sheet seam side down.
5) Bake at 350 for 20 min or until golden brown.
6) Cool slightly and cut into 16 slices
SERVE WITH LOW PT SPAGHETTI SAUCE FOR DIPPING, but it is good all by itself.
AWESOME ONION RINGS W/ DIPPING SAUCE
3 Servings2 large onions
1/3 c. dried breadcrumbs
¼ c. egg substitute
2 T. flour
1/8 t. salt
Preheat oven to 400. Spray a baking sheet with Pam.
Peel onions, and slice into ½” thick slices. Separate into double rings.
Combine flour, salt, and pepper in a paper bag. Put breadcrumbs into another bag.
Pour egg substitute into a shallow bowl. Coat each double ring in flour, then egg, then breadcrumbs.
Place on baking sheet and spray tops with Pam. Bake about 10 minutes, turn, and bake 5 minutes longer.
DIPPING SAUCE (Blooming Onion Sauce)
1/4 c. FF mayo or Miracle Whip
1 t. catsup
1 t. horseradish
1/8 t. paprika
1/8 t. salt
Dash oregano
Dash black pepper
Dash cayene pepper
Whisk all ingredients together until well blended. Chill before serving
DEVILED EGGS
8 hard-cooked eggs, shelled1/4 C fat-free mayo
2 oz or 4 Tbsp fat-free sour cream
2 Tbsp spicy brown mustard
1/8 tsp ground black pepper, paprika and/or chopped fresh parsley (optional)
Cut eggs in 1/2 lengthwise and remove the yolks, being careful not to tear the whites. Discard 4 of the yolks. Mash with fork until smooth. Place egg whites on a serving dish & set aside. Combine mayo, sour cream, mustard, pepper & 4 of the yolks. Mash with fork until smooth. Spoon filling into egg whites. Sprinkle with the paprika and/or parsley if desired. For egg salad just chop up egg whites & add to filling mixture.
16 servings at 1 point each
Taco Soup
| Ingredients |
| 32 oz Fat Free Chicken Broth |
| 1 Diced Onion |
| 1 Can Diced Tomatoes |
| 1 Can Stewed Tomatoes |
| 1 Can Kidney Beans |
| 1 Can Chili Beans in Zesty Sauce |
| 1 Can Pinto Beans, drained and rinsed |
| 8oz Canned Whole Kernel Corn |
| 1 Pkg Taco Seasoning Mix |
| 1 Pkg Ranch Dressing Mix |
| Instructions |
| Put all ingredients in a crockpot and mix well, |
| on low for 4 hours or on top of the stove, |
| bring to a fast boil and lower temp to |
| low and simmer for 1 hour. |
1 pt per Cup
( Also great with 1 lb lean ground beef. Becomes 2 pts per cup)
BROCCOLI CHEESE SOUP
10 Servings, 1 Point each3 cans low-fat chicken broth
1 can Rotel tomatoes
2 lbs fresh broccoli
1 (10oz) package of light Velveeta
Combine broth, tomotoes and broccoli. Simmer until broccoli is done to your liking. Remove from heat and add cut up Velveeta cheese to broccoli mixture
1 pt Chili
10oz of extra lean ground turkey
1 medium onion diced
2 (28oz) cans of diced tomatoes
2 medium zucchini diced
1(15oz) can of black beans, rinsed and drained
2 (15oz) cans of fat free beef broth
4 celery stalks, diced
2 green peppers, diced
1 (1 1/4oz) pkg of dry chili seasoning
Brown turkey and onions in a pan using cooking spray.
Transfer to a large pot and add the remainder of the ingredients.
Simmer until the veggies are tender, about 30 minutes.
1cup=1point
makes approx 20 servings
(thanks Immaloosinpounds)
GARDEN VEGETABLE SOUP
0 points per serving, also CORE2/3 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 tablespoon tomato paste
1/2 teaspoon dried paste
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/2 cup diced zucchini
1. In large saucepan sprayed with nonstick cooking spray, saute the carrot, onion, and garlic over low heat until softened, about 5 minutes.
2. Add broth, cabbage, beans, tomate paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender.
3. Stir in zucchini and heat 3-4 minutes. Serve hot. Makes four 1-cup
servings.
Per serving: 42 calories; 0 g fat; 2 g fiber
Easy Potato Soup
Points Value | 4Servings | 6
soups | 1 cup is a serving.
Ingredients
3 medium potato, baked
1/3 cup all-purpose flour
4 cup fat-free skim milk
4 oz Kraft Velveeta Light Reduced-Fat Pasteurized Processed Cheese Product
1/2 cup fat-free sour cream
1/4 cup scallion(s)
1 Tbsp Hormel Real crumbled bacon bits
Instructions
Bake or microwave potatoes. Slice in half lengthwise, cool and scoop out pulp. In saucepan over med-high heat, place flour and milk and wisk until incorporated and smooth. Continue to stir until thickened. Add remaining ingredients and stir until cheese is melted. Garnish with Hormel Bacon Bits.
Potato Soup
5 cups cubed potatoes1 tsp salt
3/4 cup chopped onion
3-4 stalks celery, chopped
1 1/2 cups skim milk
1 tsp pepper
4 oz lite Velveeta cheese
3 Tbsp fresh chives (1 Tbsp dry)
2/3 cup instant potato flakes
Place potatoes, celery, onion, chives and salt in 6-8 quart pot. Cover with water and bring to a boil. Reduce heat and simmer until potatoes are tender (don't overcook). Add instant potato flakes, cheese and pepper. When cheese is all melted, remove from heat and add milk.
Makes 8-10 cups; 1 cup = 2 points