Ingredients:
1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp baking powder
1/2 tsp bakind soda
1/2 tsp salk
1 tsp. cinnamon
1 tsp. sugar
raisins or nuts or craisins (optional)
Nutritional Info:
Fat: 0.5 g
Carbohydrates: 20.5 g
Calories: 93.5
Protein: 2.9 g
Points: 2
Directions:
Soak the oats in milk for about one hour.
Preheat the oven to 400 degrees.
Spray muffin pan with cooking spray.
Combine the oat mixture with the applesauce and egg whites, and mix until combined.
In a separate bowl measure and whisk the dry ingredients together.
Add wet ingredients to dry and mix until just combined. Add nuts or raisins or craisins, if desired.
Do not over mix the batter or the muffins will be tough. Spoon muffin mixture into muffin pan.
Combine the cinnamon and sugar and top each muffin with sojme of the mixture.
Bake for 20-25 minutes or until done.
Remove from pan, cook and enjoy.
There can be frozen and reheated in the microwave for a quick breakfast.
Number of Servings: 12
Ingredients:
! medium low-fat flour tortilla (about 110 calories with at least 6 g fiber)
2 ounces cooked boneless skinless lean chicken breast, sliced
1/3 cup shredded fat-free cheese (any flavor)
1 tablespoon diced scallions(I used onions)
Directions:
Over medium heat, set tortilla in a pan lightly spritzed with nonstick spray. Arnge the cneese evenly on top and then place chicken strips and scallions on half of the tortilla.
Once cheese begins to melt, fold the cheese-only over the other side. (Use a spatula to press down firmly, securing the quesadilla's shape.) Continue to cook for a minute or so, flipping quesadilla halfway through.
Slide your quesadilla onto a plate and top with salsa and sour cream, if you like.
Makes 1 serving.
My calculations showed 4 points. But check for yourself, please.
I use a 1/4 slice of avocado on mine.
Flap-tastic! | ||
Our fluffy flapjack recipe (complete with chocolatey innards and puffy whipped cream!) will kick a chocolate craving to the curb before noon -- and without costing you crazy amounts of calories and fat. Batter up! Ingredients: 1/4 cup regular oats (not instant) 1/4 cup fat-free liquid egg substitute (like Original Egg Beaters) 2 tbsp. whole-wheat flour 2 tbsp. fat-free vanilla yogurt 2 tsp. semi-sweet mini chocolate chips 1/4 tsp. baking powder 1/4 tsp. vanilla extract 1 no-calorie sweetener packet (like Splenda) dash salt 4 sprays I Can't Believe It's Not Butter! Spray 2 tbsp. Fat Free Reddi-wip Optional: sugar-free pancake syrup Directions: In a small bowl, place all ingredients EXCEPT for the chocolate chips, butter spray, Reddi-wip and optional syrup. Add 2 tbsp. of water, and stir until thoroughly mixed. Then, fold in the chocolat e chips. Bring a pan sprayed with nonstick spray to medium heat. Evenly pour half of the batter into the center of the pan to form 1 pancake. Once the pancake begins to look solid (after about 1 1/2 minutes), gently flip. Cook for an additional 1 to 1 1/2 minutes, or until both sides are lightly browned and the inside is cooked through. Plate and spray evenly with 2 spritzes of the butter spray. Repeat with the rest of the batter and butter spray to make your second pancake. If you like, drizzle with a little sugar-free syrup. Then, top with the Reddi-wip and enjoy! MAKES 1 SERVING | ||
Serving Size: 2 pancakes with butter and whipped topping (entire recipe) Calories: 241 Fat: 4.5g Sodium: 425mg Carbs: 37g Fiber: 4g Sugars: 10g Protein: 13g POINTS® value 4* |
Ingredients:
4 cup sliced strawberries
1 pkg cook n serve sugar free vanilla pudding (small pkg)
1 pkg sugar free strawberry jello (small pkg)
2 cup of water for the pudding
Directions:
Adding pudding to water and bring to a boil. Remove from heat and add jello (dry). Stir until mixed well. Let cool then pour over strawberries in a deep dish pie plate. Put in refrigerator to chill and firm up.
6 Pts for whole pie