Heather's Recipe Site

1.25 c FF milk
1 TBS canola oil
1 TBS flour (28 calories, 0 g fat, 0 g fiber)
2 tsp dried parsley flakes
1 tsp garlic salt
1 tsp lemon pepper
1/2 tsp garlic powder
1/2 tsp dried minced onion
1/2 tsp dried dill
1/4 tsp onion powder
1/8 tsp pepper
1 c FF sour cream
2 c cooked lean ham, diced
1 c soy or FF Mexican blend cheese

Cook pasta per package directions. Drain and set aside. Dry the pan. In the same pan, heat oil and whisk in flour until smooth. Gradually add milk and seasonings. Bring to a boil; cook and stir for 2 minutes or until thickened. reduce heat; fold in sour cream until blended.

Add ham and pasta; cook and stir until heated through. Remove from heat, add soy cheese and stir until melted.

Yields 10 servings

-- posted by Tommyschelle on the Core board (2.15.07)

2 TBS canola oil
1 medium onion, chopped
1 green bell pepper, seeded and chopped
4 cloves garlic, minced
1 lb lean ham steak, diced
15.5 oz canned kidney beans, drained and rinsed
1/2 c low-sodium chicken broth
1 tsp Cajun seasoning or Creole seasoning
2 c cooked brown rice

Cook brown rice according to package directions. Meanwhile, heat oil in a large skillet over medium-high heat. Saute onion, bell pepper, and garlic 3-4 minutes, until tender. Reduce heat to medium, and add ham steak and saute 4-5 minutes, until steak is heated through and begins to brown. Add beans and seasoning and cook 2-3 minutes. Add broth and cook until broth is nearly evaporated, 2-3 minutes.

Serve over brown rice.

Serves 4; 1 serving = 1.5 tsp of healthy oil requirement

1 medium uncooked Yukon gold potato
non-stick cooking spray
1/2 c celery, chopped
1/4 c onion, chopped (or 1 large shallot)
4 pieces corn on the cob, kernels removed with a knife
1 c red pepper, diced
4 oz Canadian-style bacon, diced
2 c FF milk
1/2 tsp table salt
1/4 tsp black pepper
1/8 tsp hot pepper sauce, or to taste

Puncture potato in several places with a fork; microwave on high power until tender, turning over once, about 8 minutes. Allow to cool; peel and mash.

Meanwhile, coat a large saucepan with cooking spray. Add celery, onion, corn and red pepper; saute over medium-high heat, stirring frequently, for 5 minutes. (Note: feel free to substitute your favorite fresh vegetables like asparagus and broccoli for the red pepper. To save time, substitute 2 c frozen corn and 1 c frozen, diced bell pepper for the fresh corn and red pepper.)

Stir bacon and milk into saucepan; stir in mashed potato and mix well. Season with salt, pepper and hot pepper sauce; stir to combine. Cover and simmer 10 minutes (do not allow to boil).

Serves 4 (about 1.5 c per serving)

-- www.weightwatchers.com