Make your own free website on Tripod.com
Vegetable Recipes

Home

RECIPES
L2G Merchandise Store
CHAT ROOM
Holiday Meal Points
Locations Check
Donations
VERY INSPIRATIONAL A MUST SEE
Quitting Smoking and Losing Weight
L2G Family photos Page 1
L2G Family photos page2
L2G Family photos Page 3
L2G Family photos page 4
Frequently Asked Questions
Links
Points and Weight Ranges
Restaurants Point Listings A-L
Restaurant point Listings M-P
Restaurant Listings Q-W
Breakfast Ideas
0-3 point snack ideas
Vegetable Recipes
Fruit Recipes
Candy Points
Snacks/Hors d' oeuvres
Dips for Fruits and Vegetables
Meatless and Misc Recipes
CROCKPOT RECIPES
Beef Recipes
Chicken Recipes
Pork Recipes
Soup Recipes
Cookie Recipes
Muffin and Bread Recipes
Dessert Recipes
Drink and Shake Recipes
LOSINGTOGETHER

Vegetable dishes you can use for a main course or for a side dish.

Ji Ji Kee, aka Tzitziki (its all Greek to me)

2 medium cucumbers, peeled and sliced in half, lengthwise (remove seeds)
16 oz. fat free sour cream
bulb fresh garlic
salt
1 tbsp. olive oil
1 tablespoon fresh-squeezed lemon or Real Lemon (whatever is on hand)
(If you do not have lemon readily available, then use red wine vinegarbut without tarragon.)
Grate cucumbers as though for potato pancakes or hash browns. While grated cucumber is sitting in bowl with salt sprinkled on them, peel garlic and put through a garlic press.
Squeeze out excess moisture from cucumbers. Place in clean bowl. Add garlic, sour cream, lemon, and olive oil. Use enough olive oil to make consistency smooth and creamy. Place in fridge for at least 3-4 hours to increase potency. If you really like garlic, leave in fridge overnight.
12 servings @ 2 pts. each OR 8 servings @ 3 pts. each
Serve with fresh, crisp sesame bread [French bread, made without eggs is 1 pt. Per ounce] used for dipping, Greek cheeses (feta [2 pts. per ounce] and/or kasseri [3 pts. per ounce]) that have been at room temperature for about hour, and fresh tomatoes. Dont forget to get a nice bottle of semi-sweet or sweet Greek white wine. Samos Brothers makes a great one. Enjoy!





Zucchini & Eggplant Casserole

3 baby eggplants, sliced somewhat thick
4 zucchini, sliced somewhat thick
Onion, sliced thin (about 1 cup)
1 tsp. fresh garlic
1 tbsp. fresh parsley
8 oz. can tomato sauce
14 15 oz. can diced tomatoes, drained
Salt (optional)
Fresh ground pepper to taste
tsp. Crushed red pepper (add more if you like your food hot)
(No points for any of above)
2 tsp. Olive Oil (2 points)
20 oz. White Potato, sliced as if for thick American fries or Scalloped potatoes (6 points)
Directions:
Prepare above ingredients, slicing the eggplant last, because it turns a dark color fast when cut. Mix all ingredients well. Place in baking pan and cover with aluminum foil. Bake at 350 degrees for one hour, then uncover and bake for additional 15 minutes.
Servings:
As a side dish, serves 4. (2 points each)
As a meatless main dish, serves 2. (4 points each)
Kasseri (this Greek cheese is available at Jewel and is 3 pts. per ounce for the Stella brand name) or Feta cheese (at 2 points per ounce) go well on the side, as well as a good crusty French bread for dipping.



Steamed Artichoke

1 artichoke
1 lemon
Fresh herb sprigs such as tarragon, mint, parsley and/or thyme
1 clove garlic, peeled and sliced
Serving Suggestion: melted butter or fruity extra-virgin olive oil..very
little

Cut the top quarter off the artichoke with a serrated knife. Snap off and
discard any battered outer leaves. Using scissors, trim the remaining barbed
leaf-ends of the artichoke. Cut the stem flush with the artichoke body. Rub
the cut surfaces with a lemon half.
Fit a medium pot large enough to hold the artichoke or artichokes (we cook 4
at a time because we really like them) with or without a steamer basket.
Slice the remaining lemon and use it to line the steamer. Arrange the herb
sprigs and garlic over the lemon. Put the artichoke stem-end up in the
center of the steamer. Add enough water to come up to the bottom of the
steamer. Cover and steam over medium-high heat, adding more water if
necessary, until outer leaves can be easily removed from the artichoke and
the base can be readily pierced with a knife, about 40 minutes. Serve the
artichoke warm.

ANNA



tried this tonight, and it's wonderful.
Cabbage Casserole

1 Medium Cabbage, chopped
2 cans Cream of Mushroom (99% Fat Free)
1 can Ro-tel Chilies and Tomatoes
1 lbs. extra lean ground beef
1 small onion
Brown ground beef and onion. Drain. Put a layer of meat in bottom of large, ungreased casserole dish, and add a layer of chopped, raw cabbage. Repeat until all the meat and cabbage is used; making sure to end with layer of cabbage. Pour both cans of mushroom soup on top and pour Ro-tel over top of soup mixture. Cover with foil and bake in a preheated oven at 350 to 400 degrees for two hours.
Servings: 8
Points: 5



Oven Fried Vegetables
Pam Spray
1/4 c. Bread Crumbs
1T. parmesan cheese
1/8t. paprika
2c. 1/4" thick - zucchini, onions, cauliflower, mushrooms, etc.
2 T. Non Fat Italian Dressing
Spray a cold baking sheet.
Stir bread crumbs, cheese, paprika (or whatever spices you like) in a 9 inch
pie plate
In Large baggie, toss veggies with dressing, then coat in crumbs.
bake 450 9-11 minutes
4 servings 1/2 c. each= 1 point
I love the mushrooms and onion rings the best. Altho the green pepper rings
were great too.
Cindy Z



broccoli-cauliflower bake

Prep Time | 20 min
Cook Time | 60 min
Level of Difficulty | Easy
This simple oven-to-table dish can be increased for large gatherings.
Ingredients
1 head(s) broccoli, broken into florets
1 head(s) cauliflower, broken into florets
1/2 cup(s) dried bread crumbs
1 tbsp butter, melted
2 tbsp parsley, chopped
2 tsp lemon zest
2 tsp thyme
1/2 tsp table salt
1/4 tsp black pepper
Instructions
Preheat oven to 375F (190C).
Rinse vegetables under water. Place wet vegetables in 2-quart (2 l) ovenproof
casserole. Bake until slightly tender, 40 minutes.
Combine topping ingredients. Sprinkle mixture over vegetables. Bake until
crumbs crisp and brown and vegetables are tender, 5 minutes. Yields 1/2 cup
servings.
POINTS
Serves | 8
POINTS per serving | 1


GARLIC MASHED POTATOES

2 cups chicken broth
1 tsp dried basil
3 gloves of garlic, peeled and left whole
1 pound 4 oz red potatoes, peeled
2 tablespoons FF sour cream
1/4 tsp pepper
1 T parsley flakes
**In a med saucepan, bring the chicken broth, basil and garlic to a
boil.
**Meanwhile, cut the potatoes into 1-inch chunks. Add the potatoes to
the broth and return to a boil. Reduce the heat to low and simmer until
the potatoes are tender, about 15 minutes.
**With a slotted spoon, remove the pts and garlic to a large bowl,
reserving the broth in the pan. Boil the broth until it is reduced to
1/2 cup.
**With a pt masher, roughly mash the pts and garlic. Mash in the
reduced chicken broth, the sour cream, parsley flakes and pepper.
Serves 4
Points 3.5
143 cal/1g fat




I just made up a great eggplant parmesan and thought you might enjoy it.
I just got a Hamilton Beach Grill (like the George Foreman one). I Sliced a small eggplant lengthwise. Grilled it with non stick spray and a little oregano sprinkled on it, for 6 minutes.
Then I took two slices, added a couple of tablespoons of fat free spaghetti sauce (1 pt). I took one Fat Free Poly-o string cheese (1 pt) and pealed it and put the strips on top of the eggplant. Sprinkled a little parmesan cheese and microwaved it for 1 minute.
YUM!






I actually prefer this recipe without the cucumbers....it's also better the
day after its prepared.

DILLED CUCUMBER AND BEET SALAD 0.5 points;/4 servings

2 medium cucumbers
21/2 cups drained sliced beets
1/2 cup sliced scallions
1/2 cup nonfat sour cream
2 tsp dill
2 tsp distilled white vinegar
11/2 tsp horseradish
1/2tsp fresh ground pepper
1/4 tsp salt
1. Peel the cucumbers and halve then lengthwise. With a small spoon, scoop
out and discard the seeds. Cut the cucumber halves crosswise into thin
slices.
2. In a salad bowl, toss together the cukes, beets and scallions.
3. In a small bowl, whisk thogether the sour cream, dill, vinegar,
horseradish, pepper and salt.
4. Pour the dressing over the veggies and toss to mix well. Chill and
serve.
Mary...a beet lover!!!




HILLBILLY CHILI

1 can 46 oz Campbell's Tomato juice - 6 pts
1 can 15 oz. pinto beans - 3.5 pts
1 can V-8 juice, spicy hot is what we use - 1 pt.
1 lb. Lean Ground Beef, cooked & drained( the book said ) 22 pts.
2 cups spaghetti noodles, cooked - 8 pts
Spices to taste ( garlic powder, onion powder, pepper ) and whatever esle
you like.
Total points 40.5
Makes 10 Cups , 1 cup servings for 10 servings
1 cup = 4 pts.
Cook noodles and beef seperately, then add in everything into a large pot and
simmer. About 10 - 15 minutes or until warm.




Deep-Dish Pizza Casserole

6 points per serving/6 servings

1 pound ground round, lean
1-15 oz can chunky Italian-style tomatoe sauce
cooking spray
1-10oz can refrigerated pizza crust
6-1 oz slices part-skim mozzarella cheese - divided
Cook meat in a medium nonstick skillet over medium-high heat until browned, stirring until it crumbles. Drain, if neccesary and return to skillet. Add tomato sauce and cook until heated. While meat cooks, coat a 9x13x2 inch dish with cooking spray. Unroll pizza crust dough, and press into bottom and half-way up sides of baking dish. Line bottom of pizza crust with 3 slices mozzarella cheese. Top with meat mixture. Bake uncovered at 425 degrees for 12 minutes. Top with remaining 3 cheese slices, and bake additional 5 minutes or until crust is browned and cheese melts. Cool 5 minutes before serving.
Note: You can add things like spinach, red peppers, mushrooms, or anything else that is 0 points, or adjust the points.
Very good receipe, daughter (the 9 year old picky eater) didn't like it. But, she has a problem when we tell her its ground beef. If we would have told her it was ground turkey or something else, she would have eaten it! (Believe me, its very true! We have already tried telling her it was something else, and she eats it and loves it!)



PLEASE NOTE: you can substitute beans for 1/4C of rice
instead. I like to cook it and then add the guacomole
and shredded lettuce. then i also use a bit of that
taco bell mild sauce for zap. it's good, big and
tasty!
burrito
course | main meals
servings | 1
POINTS per serving | 12
Ingredients
1 serving(s) de valle tortilla
2 serving(s) Kraft FF Chedder Cheese
1 serving(s) NonFat Refried Beans
1 serving(s) Del Monte Black Beans
1 serving(s) chicken brst strips
1/4 cup(s) avocado

Instructions
mix beans and cheese in bowl. fill up tortila. wrap
like a burrito and pop in 375 oven.




Salisbury Steak Deluxe

6 servings/4pts per serving
1 can cream of mushroom soup/Campbells Health Requests
2 tsp Worcestershire Sauce
1 tbsp mustard
1 tsp horseradish
1 egg/or 2 oz egg substitute
1/4 cup breadcrumbs
1/4 cup finely chopped onions
1/2 tsp salt
1/4 tsp pepper
1 1/2 # ground, lean turkey
1/2 cup water
2 tbsp chopped parsley

Combine soup, mustard, Worcestershire sauce, and horseradish; blend well and set aside.
In another bowl, combine egg, bread crumbs, onion, salt, pepper, and 1/4 cup of soup mixture.
Add turkey and mix well.
Shape into 6 patties.

Spray large skillet with cooking spray. Brown patties, and drain. Combine remaining soup mixture with water, and pour over patties.
Cover and cook over low heat for 10-15 minutes or until meat is done.
Remove patties to a serving platter; spoon sauce over meat.
Sprinkle with parsley.
This receipe can prepared ahead of time, and refrigerated, and warmed up later in the oven.
Enjoy!
This receipe is very easy to make, and the whole family loved it, including my 9 year old daughter who is very picky!



Meatball sandwich
Ingredients: 4 Rosina Light Itilian Style Meatballs (located in the
freezer section) l/2 cup Healty Coice Spagetti sauce, l light hot dog
bun. Cook meatballs as directed on the box. In saucepan warm spagetti
sauce. Toast hotdog roll.. Put meatballs on roll and add sauce.
Special notes: Add reduced fat mozzerela cheese for extra points. Total
points before cheese=4. Enjoy :o)





Pizza
Here is the reciepe for the pizza Ingredients:1 English muffin, 1/8 cup
ragu pizza sauce, l/4 cup fat free mozzarella 6 slices light pepperonu.
Instructions: toast the split and toast english muffin, spread sauce
over both halves of the muffin, sprinkle the cheese and add 3 pepperoni
to each muffin. Broil until the cheese is melted. Special notes: if
you use only 1/8 sauce and 6 pepperoni they are o points. The muffin
is 2 points and the cheese has l. Total points 3.



CHICKEN ENCHILADA CASSEROLE:
10 Fat Free Corn Tortillas
3 Cups Cooked Cubed Chicken
1 Cup Frozen Corn
1 Onion Chopped
1/2 Green Bell Pepper Diced
1 (14oz) can Stewed Tomatoes
1 (10oz) can Diced Green Chilies
1 Cup Grated Reduced Fat Cheddar Cheese
Preheat the oven @350
In a 9 x 3 pan Line the bottom half with half of the tortillas. Mix the next
6 ingredients in a bowl. Layer half the mixture over the tortillas. Do
another layer of tortillas and mixture. Bake covered for 30 min. Add the
cheese and bake another 10 min. until the cheese is melted.


found at: lowcaldiner.com/index.html
lots of good receipes to try!!
Mary Jo
Low Point Sloppy Joe's
1 lb. ground sirloin (90% or 93% lean)
1 chopped onion (optional)
1/2 cup canned diced tomatoes
4 oz. fresh mushrooms, sliced
2 cups V-8 (low sodium is best)
2 cups Chinese cabbage (also called nappa), chopped
Brown hamburger and drain off any grease. In a large skillet, add onions, mushrooms, tomatoes, and Chinese cabbage to the hamburger. Add V-8 and season with herbs & spices (I use a little bit of pepper and Mrs. Dash original blend). Simmer over low heat for about 45 minutes or until thickened to proper consistency.
Makes 4 servings with 4 points per serving. This is enough to put on 2 hamburger buns. I use the Wonder Light buns that are only 1 point each. If you don't like onion, substitute an extra 1/2 cup of the tomatoes instead. I usually double or triple this recipe, as it goes fast in my family. I know the Chinese cabbage sounds gross, but it cooks up and you can't even tell it's in there. My super picky 11 year old loves these sloppy joes. I neglected to tell him the ingredient however.


.
WW Chili
8oz. extra lean ground beef
1 large onion (chopped)
1 pkg. taco seasoning mix
1 pkg. ranch style dressing mix
2 cans pinto beans
2 cans diced tomatoes
1 small can tomato sauce
1 small can chopped green chilies
1 can corn or hominy
1 can water
Brown meat & onion.
Rinse with warm water in collander and drain well.
Add other ingredients in a large pot.
Cook for 30 minutes or in a crock pot for several hours.
1 1/2 cups=3 points Makes a huge pot.




Stuffed Chicken Shells


8 jumbo shells
1 1/2 cups tomato sauce
Whites of 2 eggs, lightly beaten
1 1/2 cups reduced-fat ricotta cheese
1 small cooked, boneless, skinless chicken breast, cubed
1 cup frozen chopped spinach, thawed and drained of excess water
1 tsp garlic powder
1 tbsp Italian seasoning
1 cup reduced-fat mozzarella cheese, shredded
2 tbsp Parmesan cheese, grated
1. Preheat oven to 350F (175C).
2. Cook the shells in boiling water according to the package directions.
Drain and rinse with cold water to prevent them from cooking further. Set
aside.
3. Coat a 9 x 13-inch (23 x 33 cm) pan with cooking spray. Spread 1/2 cup of
sauce evenly over the bottom of the pan and set aside.
4. For the filling, in a large bowl, stir together the egg whites, ricotta
cheese, chicken, spinach, garlic powder and seasoning. Stir in 1/4 cup each
of the mozzarella cheese and Parmesan cheese.
5. To assemble, spoon the cheese mixture into shells and place the filled
shells in a single layer in the baking dish. Spread the remaining sauce on
top. Sprinkle with the remaining cheeses and bake about 30 minutes. Yields 2
shells per serving.
Number of servings: 4
POINTS per serving: 8
Nutritional profile per serving: Calories 394.0, Protein 34.8g, Fat 10.3g,
Saturated fat 5.4g, Carbohydrate 38.0g, Fiber 3.8g, Cholesterol 65.5mg, Iron
2.5mg, Sodium 983.6mg, Calcium 443.7mg







"Chicken" Wings and Blue Cheese Dip
You don't need a deep fryer for sweet-and-spicy wings. Use lower-POINT
chicken tenders - not high-POINT chicken wings - and wow the crowd.
3 POINTS PER SERVING
Prep Time: 10 minutes
cook Time: 30 minutes
Moderate
1/4 cup all-purpose flour
1/4 tsp salt
1/4 tsp ground black pepper
1 lb (450g) chicken tenders, or 1 lb (450g) boneless, skinless chicken
breast, cut into 2-inch-wide (5 cm) strips
1/2 cup barbecue sauce
2 tbsp hot pepper sauce
4 large ribs celery, cut into 2-inch (5 cm) sticks
Dip
1/2 cup fat-free sour cream
2 tbsp finely crumbled Gorgonzola or blue cheese
1. Preheat oven to 400F (200C). Coat a large baking sheet with cooking
spray.
2. Combine flour, salt and pepper in a shallow dish. Mix well with a fork to
combine. Add chicken tenders (or breast pieces) and turn to coat.
3. Combine barbecue sauce and hot sauce in a separate shallow dish. Add
flour-coated chicken and turn to coat. Transfer chicken to prepared baking
sheet and spray with cooking spray. Bake 30 minutes, until chicken is cooked
through.
4. Combine dip ingredients and mix well. Serve wings with dip and celery
sticks on the side. Yields 8 servings of about 2 chicken tenders and 1
tablespoon dip each.
Number of servings: 8
POINTS per serving: 3




Moo Shu Beef
Love Chinese takeout but not willing to go out and pick it up? You can make
this delicious Chinese favorite at home - and by using flour tortillas
instead of the authentic pancakes you'll have it on the table faster than
even the quickest delivery man!
5 POINTS PER SERVING
Prep Time: 25 minutes
Cook: 15 minutes
Easy
8 oz boneless sirloin beef, cut into thin strips
3 tbsp lite soy sauce, divided
1 tsp cornstarch
2 tsp vegetable oil
2 scallions, chopped
3 cloves garlic, minced
2 tbsp cooking sherry
2 cups Chinese or Napa cabbage, chopped
1/3 cup canned bamboo shoots, drained and chopped
1/3 cup canned mushrooms, drained and sliced
White of 1 egg, beaten
12 x 6-inch fat-free flour tortillas, heated
1/2 cup hoisin sauce
1. Mix beef with 1 tablespoon soy sauce and cornstarch.
2. Heat oil in large skillet or wok. Add scallions and garlic; cook 1
minute. Add beef; brown, 2 minutes. Add remaining soy sauce and sherry. Cook
1 minute.
3. Add cabbage, bamboo shoots and mushrooms. Cook 5 minutes.
4. Stir in egg white and cook 2 minutes.
5. To serve: Place a heated tortilla on a plate. Spread 2 teaspoons hoisin
sauce on tortilla and then place 3 tablespoons beef filling on top of sauce.
Roll up, folding in one end to seal in mixture. Yields 2 filled tortillas
per serving.
Number of servings: 6
POINTS per serving: 5





Mexican Casserole
Recipe by: WW Quick, Light and Healthy Cookbook
8 Points per Serving
1 pound ground round
1/2 cup chopped onion (about 1/2 med. onion)
2 cloves garlic, minced
3 cups cooked rice (cooked without salt or fat)
1/4 cup sliced ripe olives
2 TBS. chopped fresh cilantro
1 (28 oz) can tomatoes, undrained and chopped
1 (4 1/2oz) can chopped green chiles,undrained
1 (1 1/4oz) package 40%-less-sodium
taco seasoning mix
Cooking spray
3/4 cup (3oz) reduced-fat Monterey Jack cheese
Cook first 3 ingreds. in a large skillet over medium-high heat until beef is
browned, stirring until it crumbles; drain and return to skillet. Stir in
rice and next 5 ingreds. Bring to a boil; reduce heat, and simmer,
uncovered, 10 mins. Spoon mixture into a 2 quart baking dish coated with
cooking spray. Cover and chill 8 hours or overnight. Bake casserole,
uncovered, at 350 for 30 mins. or until thoroughly heated. Sprinkle with
cheese, and bake 5 additional mins. or until cheese melts.
Yields: 6 servings


---------------------------------------


Tortilla Casserole
6 Points Per serving
3/4 pound extra lean ground beef
15 ounces red kidney beans, 1 can
14.5 ounces no-salt-added diced tomatoes undrained
4 ounces chopped green chilies, 1 can
1package taco seasoning mix
6 corn tortillas
3/4 cup nonfat sour cream
3 ounces shredded cheddar cheese
2 tablespoons chopped fresh cilantro
1. Spray large nonstick skillet with nonstick cooking spray. Heat over high
heat until hot. Add ground beef; brown 8 to 10 minutes or until thoroughly
cooked, stirring constantly. Drain well; return beef to skillet.
2. Add beans, tomatoes, chilies and taco seasoning mix; mix well. Reduce
heat; simmer 5 minutes.
3. Meanwhile spray 12x8-inch (2-quart) baking dish with nonstick cooking
spray. Cut each tortilla in half; place 6 halves in bottom of sprayed baking
dish, overlapping slightly.
4. Spoon half of beef mixture evenly over tortillas. Spoon sour cream over
beef mixture; spread evenly. Top with remaining 6 tortilla halves and
remaining beef mixture. Cover tightly with foil. Freeze.
5. Thaw overnight. Heat oven to 350F. Bake at 350F for 25 minutes. Remove
from oven; sprinkle with cheese. Cover; let stand 3 minutes or until cheese
is melted. Sprinkle with cilantro.
Makes 6 Servings.


-----------------------------
Mexican Layered Casserole


3.5 Points Per Serving
1/4 cup water
1 each onion -- chopped
1 each green bell pepper -- chopped
1 clove garlic -- minced
15 ounces kidney beans, canned -- drained and rinsed
15 ounces black beans, canned -- drained and rinsed
1 1/2 cups frozen corn kernels
1 1/2 cups cooked brown rice
1 1/2 cups tomato sauce
4 ounces chopped green chiles
2 teaspoons chili powder
2 teaspoons ground cumin
4 cups enchilada sauce
12 each corn tortillas (soft)
4 each green onions -- finely chopped
Place the water in a large pan with the onion, green pepper, and garlic.
Cook over medium heat, stirring frequently, until softened, about 5 minutes.
Add the beans, corn, rice, tomato sauce, chilies, chili powder, and cumin.
Stir to mix, then cook over low heat until warmed through, about 10 minutes.
Remove from the heat and set aside. Preheat the oven to 350. Pour about 1/2
cup of the enchilada sauce into the bottom of a 13 x 9-inch casserole dish
and spread evenly over the bottom. Pour the rest of the enchilada sauce into
a bowl. Dip 4 of the tortillas, one at a time, into the enchilada sauce,
then layer them in the bottom of the casserole dish. Spread half of the bean
mixture over the tortillas. Repeat with the next 4 tortillas and the
remaining mixture. Finish with the last 4 tortillas. Pour the remaining
enchilada sauce over the top and spread evenly. Sprinkle with the chopped
green onion. Cover and bake for 40 minutes. Remove from the oven and let
rest 5 minutes before serving. Serve with salsa to spoon over the top, if
desired.
Serving Size : 8



CHICKEN SPAGHETTI
8 oz skinless chicken breast cubed
3 cups angel hair pasta ( i used reg noodles)
3oz veleeta light cubed
l can ff cream of chicken soup
l onion chopped
l bell pepper chopped
l can rotel tomatoes
i small can of sliced mushrooms (opitional)
i small can of diced black olives (opitional)
cook chicken, onions and green peppers in small amount
of chicken broth. set aside. cook spaghetti and drain.
add all other ingredients and set aside chicken. heat
on low til cheese melts.





Cabbage and Noodles


Hey! My boyfriend and I eat cabbage and noodles almost
every week, and they are awesome. He found a way to
make them with no fat added...what a comfort food. Not
to mention a high-volume food. He chops up a few
onions and a head of cabbage. He sprays a big
non-stick pot with Pam and cooks the cabbage and
onions over med-high heat. It kind of browns the
cabbage and onions. Meanwhile, he cooks up 3 servings
of egg noodles (so we each eat 1.5 servings...6
points). Then when they are done, he adds them to the
cabbage mixture along with some more Pam. Cooking them
over high heat allows them to brown and get
oh-so-tasty! It is one of my favorite
dinners....especially with 4 oz of turkey kielbasa (4
pts)....add a salad or some steamed broccoli, and you
will be stuffed! All for 10 or so points....plus you
get a huge plateful of food! Gotta Love That!


MY RATATOULLE RECIPE.
1 tsp. olive oil
1 small onion, diced
2 cloves garlic, or to taste
1 medium eggplant, peeled and diced
2 small to medium sized zucchini, ends trimmed, sliced into about 1/4"
rounds.
> > 1 large can (1 lb) of peeled, crushed Italian tomatoes
> > Sautee onions and garlic in the oil till translucent, about 5 minutes.
> Add
> > eggplant and zucchini. Saute till slightly
> > softened. Add 1 large can of crushed tomatoes. Simmer
> > 15 - 20 minutes or till desired doneness. Serve over rice or pasta. 0
> > points.
> > If served with grated cheese: 1 Tbsp. = 1 pt.


Here's another great one for the Foreman Grill, if you like eggplant:
4 thick slices of eggplant, cooked well on Grill sprayed with olive oil.
Add 1 Tbs fat free tomato sauce
Add 1/2 slice FF mozzarela cheese
Add minced garlic, italian herbs
Microwave until hot, cheese melted.
Only 1 point for the whole thing.
Jessica H.


PORTABELLO MUSHROOM SANDWICH
1 point for the whole thing!
Spray Foreman grill with olive oil pam, grill 1 large mushroom until nicely cooked. You could broil instead.
Put on one hi fiber english muffin (1 point)
Add 1 slice of sweet onion
top with sugar free BBQ sauce.
By the way, you can find lots of sugar free products (ketsup, 2 point bagels, BBQ sauce, etc.) at www.lowcarbtreats.com/



HILLBILLY CHILI

1 can 46 oz Campbell's Tomato juice - 6 pts
1 can 15 oz. pinto beans - 3.5 pts
1 can V-8 juice, spicy hot is what we use - 1 pt.
1 lb. Lean Ground Beef, cooked & drained( the book said ) 22 pts.
2 cups spaghetti noodles, cooked - 8 pts
Spices to taste ( garlic powder, onion powder, pepper ) and whatever esle
you like.
Total points 40.5
Makes 10 Cups , 1 cup servings for 10 servings
1 cup = 4 pts.
Cook noodles and beef seperately, then add in everything into a large pot and
simmer. About 10 - 15 minutes or until warm.




Deep-Dish Pizza Casserole

6 points per serving/6 servings

1 pound ground round, lean
1-15 oz can chunky Italian-style tomatoe sauce
cooking spray
1-10oz can refrigerated pizza crust
6-1 oz slices part-skim mozzarella cheese - divided
Cook meat in a medium nonstick skillet over medium-high heat until browned, stirring until it crumbles. Drain, if neccesary and return to skillet. Add tomato sauce and cook until heated. While meat cooks, coat a 9x13x2 inch dish with cooking spray. Unroll pizza crust dough, and press into bottom and half-way up sides of baking dish. Line bottom of pizza crust with 3 slices mozzarella cheese. Top with meat mixture. Bake uncovered at 425 degrees for 12 minutes. Top with remaining 3 cheese slices, and bake additional 5 minutes or until crust is browned and cheese melts. Cool 5 minutes before serving.
Note: You can add things like spinach, red peppers, mushrooms, or anything else that is 0 points, or adjust the points.
Very good receipe, daughter (the 9 year old picky eater) didn't like it. But, she has a problem when we tell her its ground beef. If we would have told her it was ground turkey or something else, she would have eaten it! (Believe me, its very true! We have already tried telling her it was something else, and she eats it and loves it!)



PLEASE NOTE: you can substitute beans for 1/4C of rice
instead. I like to cook it and then add the guacomole
and shredded lettuce. then i also use a bit of that
taco bell mild sauce for zap. it's good, big and
tasty!
burrito
course | main meals
servings | 1
POINTS per serving | 12
Ingredients
1 serving(s) de valle tortilla
2 serving(s) Kraft FF Chedder Cheese
1 serving(s) NonFat Refried Beans
1 serving(s) Del Monte Black Beans
1 serving(s) chicken brst strips
1/4 cup(s) avocado

Instructions
mix beans and cheese in bowl. fill up tortila. wrap
like a burrito and pop in 375 oven.




Salisbury Steak Deluxe

6 servings/4pts per serving
1 can cream of mushroom soup/Campbells Health Requests
2 tsp Worcestershire Sauce
1 tbsp mustard
1 tsp horseradish
1 egg/or 2 oz egg substitute
1/4 cup breadcrumbs
1/4 cup finely chopped onions
1/2 tsp salt
1/4 tsp pepper
1 1/2 # ground, lean turkey
1/2 cup water
2 tbsp chopped parsley

Combine soup, mustard, Worcestershire sauce, and horseradish; blend well and set aside.
In another bowl, combine egg, bread crumbs, onion, salt, pepper, and 1/4 cup of soup mixture.
Add turkey and mix well.
Shape into 6 patties.

Spray large skillet with cooking spray. Brown patties, and drain. Combine remaining soup mixture with water, and pour over patties.
Cover and cook over low heat for 10-15 minutes or until meat is done.
Remove patties to a serving platter; spoon sauce over meat.
Sprinkle with parsley.
This receipe can prepared ahead of time, and refrigerated, and warmed up later in the oven.
Enjoy!
This receipe is very easy to make, and the whole family loved it, including my 9 year old daughter who is very picky!



Meatball sandwich
Ingredients: 4 Rosina Light Itilian Style Meatballs (located in the
freezer section) l/2 cup Healty Coice Spagetti sauce, l light hot dog
bun. Cook meatballs as directed on the box. In saucepan warm spagetti
sauce. Toast hotdog roll.. Put meatballs on roll and add sauce.
Special notes: Add reduced fat mozzerela cheese for extra points. Total
points before cheese=4. Enjoy :o)





Pizza
Here is the reciepe for the pizza Ingredients:1 English muffin, 1/8 cup
ragu pizza sauce, l/4 cup fat free mozzarella 6 slices light pepperonu.
Instructions: toast the split and toast english muffin, spread sauce
over both halves of the muffin, sprinkle the cheese and add 3 pepperoni
to each muffin. Broil until the cheese is melted. Special notes: if
you use only 1/8 sauce and 6 pepperoni they are o points. The muffin
is 2 points and the cheese has l. Total points 3.



CHICKEN ENCHILADA CASSEROLE:
10 Fat Free Corn Tortillas
3 Cups Cooked Cubed Chicken
1 Cup Frozen Corn
1 Onion Chopped
1/2 Green Bell Pepper Diced
1 (14oz) can Stewed Tomatoes
1 (10oz) can Diced Green Chilies
1 Cup Grated Reduced Fat Cheddar Cheese
Preheat the oven @350
In a 9 x 3 pan Line the bottom half with half of the tortillas. Mix the next
6 ingredients in a bowl. Layer half the mixture over the tortillas. Do
another layer of tortillas and mixture. Bake covered for 30 min. Add the
cheese and bake another 10 min. until the cheese is melted.


found at: lowcaldiner.com/index.html
lots of good receipes to try!!
Mary Jo
Low Point Sloppy Joe's
1 lb. ground sirloin (90% or 93% lean)
1 chopped onion (optional)
1/2 cup canned diced tomatoes
4 oz. fresh mushrooms, sliced
2 cups V-8 (low sodium is best)
2 cups Chinese cabbage (also called nappa), chopped
Brown hamburger and drain off any grease. In a large skillet, add onions, mushrooms, tomatoes, and Chinese cabbage to the hamburger. Add V-8 and season with herbs & spices (I use a little bit of pepper and Mrs. Dash original blend). Simmer over low heat for about 45 minutes or until thickened to proper consistency.
Makes 4 servings with 4 points per serving. This is enough to put on 2 hamburger buns. I use the Wonder Light buns that are only 1 point each. If you don't like onion, substitute an extra 1/2 cup of the tomatoes instead. I usually double or triple this recipe, as it goes fast in my family. I know the Chinese cabbage sounds gross, but it cooks up and you can't even tell it's in there. My super picky 11 year old loves these sloppy joes. I neglected to tell him the ingredient however.


.
WW Chili
8oz. extra lean ground beef
1 large onion (chopped)
1 pkg. taco seasoning mix
1 pkg. ranch style dressing mix
2 cans pinto beans
2 cans diced tomatoes
1 small can tomato sauce
1 small can chopped green chilies
1 can corn or hominy
1 can water
Brown meat & onion.
Rinse with warm water in collander and drain well.
Add other ingredients in a large pot.
Cook for 30 minutes or in a crock pot for several hours.
1 1/2 cups=3 points Makes a huge pot.




Stuffed Chicken Shells


8 jumbo shells
1 1/2 cups tomato sauce
Whites of 2 eggs, lightly beaten
1 1/2 cups reduced-fat ricotta cheese
1 small cooked, boneless, skinless chicken breast, cubed
1 cup frozen chopped spinach, thawed and drained of excess water
1 tsp garlic powder
1 tbsp Italian seasoning
1 cup reduced-fat mozzarella cheese, shredded
2 tbsp Parmesan cheese, grated
1. Preheat oven to 350F (175C).
2. Cook the shells in boiling water according to the package directions.
Drain and rinse with cold water to prevent them from cooking further. Set
aside.
3. Coat a 9 x 13-inch (23 x 33 cm) pan with cooking spray. Spread 1/2 cup of
sauce evenly over the bottom of the pan and set aside.
4. For the filling, in a large bowl, stir together the egg whites, ricotta
cheese, chicken, spinach, garlic powder and seasoning. Stir in 1/4 cup each
of the mozzarella cheese and Parmesan cheese.
5. To assemble, spoon the cheese mixture into shells and place the filled
shells in a single layer in the baking dish. Spread the remaining sauce on
top. Sprinkle with the remaining cheeses and bake about 30 minutes. Yields 2
shells per serving.
Number of servings: 4
POINTS per serving: 8
Nutritional profile per serving: Calories 394.0, Protein 34.8g, Fat 10.3g,
Saturated fat 5.4g, Carbohydrate 38.0g, Fiber 3.8g, Cholesterol 65.5mg, Iron
2.5mg, Sodium 983.6mg, Calcium 443.7mg







"Chicken" Wings and Blue Cheese Dip
You don't need a deep fryer for sweet-and-spicy wings. Use lower-POINT
chicken tenders - not high-POINT chicken wings - and wow the crowd.
3 POINTS PER SERVING
Prep Time: 10 minutes
cook Time: 30 minutes
Moderate
1/4 cup all-purpose flour
1/4 tsp salt
1/4 tsp ground black pepper
1 lb (450g) chicken tenders, or 1 lb (450g) boneless, skinless chicken
breast, cut into 2-inch-wide (5 cm) strips
1/2 cup barbecue sauce
2 tbsp hot pepper sauce
4 large ribs celery, cut into 2-inch (5 cm) sticks
Dip
1/2 cup fat-free sour cream
2 tbsp finely crumbled Gorgonzola or blue cheese
1. Preheat oven to 400F (200C). Coat a large baking sheet with cooking
spray.
2. Combine flour, salt and pepper in a shallow dish. Mix well with a fork to
combine. Add chicken tenders (or breast pieces) and turn to coat.
3. Combine barbecue sauce and hot sauce in a separate shallow dish. Add
flour-coated chicken and turn to coat. Transfer chicken to prepared baking
sheet and spray with cooking spray. Bake 30 minutes, until chicken is cooked
through.
4. Combine dip ingredients and mix well. Serve wings with dip and celery
sticks on the side. Yields 8 servings of about 2 chicken tenders and 1
tablespoon dip each.
Number of servings: 8
POINTS per serving: 3




Moo Shu Beef
Love Chinese takeout but not willing to go out and pick it up? You can make
this delicious Chinese favorite at home - and by using flour tortillas
instead of the authentic pancakes you'll have it on the table faster than
even the quickest delivery man!
5 POINTS PER SERVING
Prep Time: 25 minutes
Cook: 15 minutes
Easy
8 oz boneless sirloin beef, cut into thin strips
3 tbsp lite soy sauce, divided
1 tsp cornstarch
2 tsp vegetable oil
2 scallions, chopped
3 cloves garlic, minced
2 tbsp cooking sherry
2 cups Chinese or Napa cabbage, chopped
1/3 cup canned bamboo shoots, drained and chopped
1/3 cup canned mushrooms, drained and sliced
White of 1 egg, beaten
12 x 6-inch fat-free flour tortillas, heated
1/2 cup hoisin sauce
1. Mix beef with 1 tablespoon soy sauce and cornstarch.
2. Heat oil in large skillet or wok. Add scallions and garlic; cook 1
minute. Add beef; brown, 2 minutes. Add remaining soy sauce and sherry. Cook
1 minute.
3. Add cabbage, bamboo shoots and mushrooms. Cook 5 minutes.
4. Stir in egg white and cook 2 minutes.
5. To serve: Place a heated tortilla on a plate. Spread 2 teaspoons hoisin
sauce on tortilla and then place 3 tablespoons beef filling on top of sauce.
Roll up, folding in one end to seal in mixture. Yields 2 filled tortillas
per serving.
Number of servings: 6
POINTS per serving: 5





Mexican Casserole
Recipe by: WW Quick, Light and Healthy Cookbook
8 Points per Serving
1 pound ground round
1/2 cup chopped onion (about 1/2 med. onion)
2 cloves garlic, minced
3 cups cooked rice (cooked without salt or fat)
1/4 cup sliced ripe olives
2 TBS. chopped fresh cilantro
1 (28 oz) can tomatoes, undrained and chopped
1 (4 1/2oz) can chopped green chiles,undrained
1 (1 1/4oz) package 40%-less-sodium
taco seasoning mix
Cooking spray
3/4 cup (3oz) reduced-fat Monterey Jack cheese
Cook first 3 ingreds. in a large skillet over medium-high heat until beef is
browned, stirring until it crumbles; drain and return to skillet. Stir in
rice and next 5 ingreds. Bring to a boil; reduce heat, and simmer,
uncovered, 10 mins. Spoon mixture into a 2 quart baking dish coated with
cooking spray. Cover and chill 8 hours or overnight. Bake casserole,
uncovered, at 350 for 30 mins. or until thoroughly heated. Sprinkle with
cheese, and bake 5 additional mins. or until cheese melts.
Yields: 6 servings


---------------------------------------


Tortilla Casserole
6 Points Per serving
3/4 pound extra lean ground beef
15 ounces red kidney beans, 1 can
14.5 ounces no-salt-added diced tomatoes undrained
4 ounces chopped green chilies, 1 can
1package taco seasoning mix
6 corn tortillas
3/4 cup nonfat sour cream
3 ounces shredded cheddar cheese
2 tablespoons chopped fresh cilantro
1. Spray large nonstick skillet with nonstick cooking spray. Heat over high
heat until hot. Add ground beef; brown 8 to 10 minutes or until thoroughly
cooked, stirring constantly. Drain well; return beef to skillet.
2. Add beans, tomatoes, chilies and taco seasoning mix; mix well. Reduce
heat; simmer 5 minutes.
3. Meanwhile spray 12x8-inch (2-quart) baking dish with nonstick cooking
spray. Cut each tortilla in half; place 6 halves in bottom of sprayed baking
dish, overlapping slightly.
4. Spoon half of beef mixture evenly over tortillas. Spoon sour cream over
beef mixture; spread evenly. Top with remaining 6 tortilla halves and
remaining beef mixture. Cover tightly with foil. Freeze.
5. Thaw overnight. Heat oven to 350F. Bake at 350F for 25 minutes. Remove
from oven; sprinkle with cheese. Cover; let stand 3 minutes or until cheese
is melted. Sprinkle with cilantro.
Makes 6 Servings.


-----------------------------
Mexican Layered Casserole


3.5 Points Per Serving
1/4 cup water
1 each onion -- chopped
1 each green bell pepper -- chopped
1 clove garlic -- minced
15 ounces kidney beans, canned -- drained and rinsed
15 ounces black beans, canned -- drained and rinsed
1 1/2 cups frozen corn kernels
1 1/2 cups cooked brown rice
1 1/2 cups tomato sauce
4 ounces chopped green chiles
2 teaspoons chili powder
2 teaspoons ground cumin
4 cups enchilada sauce
12 each corn tortillas (soft)
4 each green onions -- finely chopped
Place the water in a large pan with the onion, green pepper, and garlic.
Cook over medium heat, stirring frequently, until softened, about 5 minutes.
Add the beans, corn, rice, tomato sauce, chilies, chili powder, and cumin.
Stir to mix, then cook over low heat until warmed through, about 10 minutes.
Remove from the heat and set aside. Preheat the oven to 350. Pour about 1/2
cup of the enchilada sauce into the bottom of a 13 x 9-inch casserole dish
and spread evenly over the bottom. Pour the rest of the enchilada sauce into
a bowl. Dip 4 of the tortillas, one at a time, into the enchilada sauce,
then layer them in the bottom of the casserole dish. Spread half of the bean
mixture over the tortillas. Repeat with the next 4 tortillas and the
remaining mixture. Finish with the last 4 tortillas. Pour the remaining
enchilada sauce over the top and spread evenly. Sprinkle with the chopped
green onion. Cover and bake for 40 minutes. Remove from the oven and let
rest 5 minutes before serving. Serve with salsa to spoon over the top, if
desired.
Serving Size : 8



CHICKEN SPAGHETTI
8 oz skinless chicken breast cubed
3 cups angel hair pasta ( i used reg noodles)
3oz veleeta light cubed
l can ff cream of chicken soup
l onion chopped
l bell pepper chopped
l can rotel tomatoes
i small can of sliced mushrooms (opitional)
i small can of diced black olives (opitional)
cook chicken, onions and green peppers in small amount
of chicken broth. set aside. cook spaghetti and drain.
add all other ingredients and set aside chicken. heat
on low til cheese melts.


MAIN COURSE RECIPES (CONTINUED)
PAGES 1 - 2 - 3
PAGES 1 - 2
Cabbage and Noodles


Hey! My boyfriend and I eat cabbage and noodles almost
every week, and they are awesome. He found a way to
make them with no fat added...what a comfort food. Not
to mention a high-volume food. He chops up a few
onions and a head of cabbage. He sprays a big
non-stick pot with Pam and cooks the cabbage and
onions over med-high heat. It kind of browns the
cabbage and onions. Meanwhile, he cooks up 3 servings
of egg noodles (so we each eat 1.5 servings...6
points). Then when they are done, he adds them to the
cabbage mixture along with some more Pam. Cooking them
over high heat allows them to brown and get
oh-so-tasty! It is one of my favorite
dinners....especially with 4 oz of turkey kielbasa (4
pts)....add a salad or some steamed broccoli, and you
will be stuffed! All for 10 or so points....plus you
get a huge plateful of food! Gotta Love That!


Happy Losing,


.
Chile and Cheese Quesadillas


Cooking spray
8 oz (230g) reduced-fat cream cheese
1 cup grated reduced-fat Mexican cheese blend, or reduced-fat Monterey Jack
cheese
4.5 oz (130g) can chopped green chiles
2 tbsp chopped fresh cilantro
1 tsp chili powder
1/4 tsp ground black pepper
8 x 8-inch (20 cm) flour tortillas




1. Preheat oven to 350F (177C). Coat a large baking sheet with cooking
spray.


2. In a bowl, combine cream cheese, Mexican cheese, chiles, cilantro, chili
powder and black pepper. Mix well.


3. Arrange 4 tortillas on prepared baking sheet. Spoon cheese mixture evenly
onto each tortilla, leaving a 1/4-inch (6 mm) border around the edges. Top
each with second tortilla and press down gently. Lightly coat with cooking
spray. Cover with foil and bake 25 minutes.


4. Slice each quesadilla into 4 wedges and serve warm. Yields 2 wedges per
serving.


Number of servings: 8
POINTS per serving: 4






Turkey Vegetable Crescent Pie


Ingredients:


2 cans (about 14 oz.) fat-free reduced-sodium chicken broth
1 medium onion, diced
1-1/4 pounds turkey tenderloins, cut into 3/4-inch pieces
3 cups diced red potatoes
1 teaspoon chopped fresh rosemary or 1/2 teaspoon dried rosemary
1/4 teaspoon salt
1/8 teaspoon black pepper
1 bag (16 ounces) frozen mixed vegetables
1 bag (10 ounces) frozen mixed vegetables
1/3 cup fat-free (skim) milk plus additional if necessary
3 tablespoons cornstarch
1 package (8 ounces) refrigerated reduced-fat crescent rolls


Instructions:


Bring broth to a boil in large saucepan. Add onion; reduce heat and simmer 3
minutes. Add turkey; return to a boil. Reduce heat, cover and simmer 7 to 9
minutes or until turkey is no longer pink. Remove turkey from saucepan with
slotted spoon; place in 13X9-inch baking dish.


Return broth to a boil. Add potatoes, rosemary, salt and pepper; simmer 2
minutes. Return to a boil and stir in mixed vegetables. Simmer, covered, 7
to 8 minutes or until potatoes are tender. Remove vegetables with slotted
spoon. Drain in colander set over bowl; reserve broth. Transfer vegetables
to baking dish with turkey.


Preheat oven to 375F. Blend 1/3 cup milk with cornstarch in small bowl
until smooth. Add enough milk to reserved broth to equal 3 cups. Heat in
large saucepan over medium-high heat; whisk in cornstarch mixture, stirring
constantly until mixture comes to a boil. Boil 1 minute; remove from heat.
Pour over turkey-vegetable mixture in baking dish.


Roll out crescent roll dough and separate at perforations; arrange dough
pieces decoratively over top of turkey-vegetable mixture. Bake 13 to 15
minutes or until crust is golden brown.


Yield: 8 servings
5 POINTS per serving




Nutritional Information:
Calories 285, Total Fat 6 g, Sat. Fat 1 g, Protein 20 g, Carbohydrates 37 g,
Cholesterol 28 mg, Sodium 458 mg, Dietary Fiber 5 g


Dietary exchanges:
2 Starch, 2 Meat, 1 Vegetable




MY RATATOULLE RECIPE.
1 tsp. olive oil
1 small onion, diced
2 cloves garlic, or to taste
1 medium eggplant, peeled and diced
2 small to medium sized zucchini, ends trimmed, sliced into about 1/4"
rounds.
> > 1 large can (1 lb) of peeled, crushed Italian tomatoes
> >
> > Sautee onions and garlic in the oil till translucent, about 5 minutes.
> Add
> > eggplant and zucchini. Saute till slightly
> > softened. Add 1 large can of crushed tomatoes. Simmer
> > 15 - 20 minutes or till desired doneness. Serve over rice or pasta. 0
> > points.
> > If served with grated cheese: 1 Tbsp. = 1 pt.


Here's another great one for the Foreman Grill, if you like eggplant:


4 thick slices of eggplant, cooked well on Grill sprayed with olive oil.
Add 1 Tbs fat free tomato sauce
Add 1/2 slice FF mozzarela cheese
Add minced garlic, italian herbs


Microwave until hot, cheese melted.


Only 1 point for the whole thing.


Jessica H.




PORTABELLO MUSHROOM SANDWICH
1 point for the whole thing!
Spray Foreman grill with olive oil pam, grill 1 large mushroom until nicely cooked. You could broil instead.
Put on one hi fiber english muffin (1 point)
Add 1 slice of sweet onion
top with sugar free BBQ sauce.


By the way, you can find lots of sugar free products (ketsup, 2 point bagels, BBQ sauce, etc.) at www.lowcarbtreats.com/


Enjoy!


Jessica H.






Vegetable Dish
take one bag of stir fry veggies. 1/2 head of chopped
cabbage an onion and 1 T butter. in a non stick skilet
add butter and veggies with a little salt and pepper,
cook til tender. this is so good. this is the only way
i can get my veggies in. enjoy. lisa

WW Caesar Salad


3 (1-ounce) slices white bread (I actually prefer the sliced french bread
for this)
Olive oil-flavored cooking spray
3/4 teaspoon garlic powder
1/2 cup no-salt-added chicken broth
4 1/2 Tablespoons fresh lemon juice
1 tablespoon low-sodium Worcestershire sauce
1 1/2 teaspoons anchovy paste
1/2 teaspoon dried mustard
6 cups sliced romain lettuce (I like to use more lettuce than this)
2 garlic cloves, halved
3/4 teaspoon cracked pepper
1/4 cup (1 oz) grated fresh Parmesan cheese
Preheat oven to 300 degrees F.
Coat both sides of each bread slice with cooking spray: sprinkle evenly with
garlic powder. Place bread, coated side up, on a baking sheet. Bake at 300
for 18 minutes or until golden. Cut bread into cubes.
Combine chicken broth and next 4 ingredients in a small bowl; stir with a
whisk until blended.
Rub inside of a large salad bowl with cut sides of garlic; discard garlic
cloves. Place lettuce in bowl, drizzle broth mixture over lettuce and
sprinkle with pepper; toss well. Sprinkle salad with Parmesan cheese and
top with bread cubes.
Serve immediately.
Yeild: 6 servings (serving size 1 cup)


Vegetable Egg Rolls

1 head Chinese cabbage, outer leaves removed, shredded
2 medium carrots, peeled and shredded
2 garlic cloves, minced
2 scallions, white and green parts, chopped
1 tbsp ginger, fresh, minced or 1/2 tsp dried
1 tbsp soy sauce
2 tsp. corn starch
1 tsp. sesame oil
8 average egg roll wrappers, about 1/2 oz. each

Preheat oven to 350 degrees. Coat a large baking sheet with cooking spray.

Place cabbage in a microwave dish and cover. Microwave on high until wilted,
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
jellroll style until sealed. Transfer egg rolls to prepared baking sheet and
spray with cooking spray.

Bake until golden brown, about 25 minutes.

Enjoy! Jenn








GARLIC MASHED POTATOES



2 lbs. baking potatoes, peeled and cubed

4 large garlic cloves, peeled and halved

cup fat free sour cream

2 Tablespoons reduced calorie stick margarine

teaspoon salt

dash of ground white pepper



Place potatoes and garlic in saucepan; add water to cover. Cook until tender, about 20 minutes. Drain; return to pan and beat until smooth. Add remaining ingredients and beat until blended. Makes 4 servings.



Servings (1 cup) = 3 points



***********************



CREAMY DIJON GREEN BEANS



6 teaspoons reduced calorie margarine

6 teaspoons flour

1 cups skim milk

6 Tablespoons fat free sour cream

6 teaspoons Dijon mustard

9 cups (3 cans) hot green beans, drained



In a large saucepan, melt margarine. Stirring constantly, add milk and cook on low for 4 minutes. Add sour cream and mustard; blend with beans. This is really delicious and low in points. I cut the recipe in half since I was the only one eating it.



Servings: 6

Pts./Serving: 1 points



*********************



LOW-FAT GREEN BEAN BAKE



1-10 oz. can reduced fat cream of mushroom soup

cup skim milk

1 teaspoon onion powder

1/8 teaspoon pepper

1 teaspoon reduced sodium soy sauce

3 cups cooked and drained green beans

2 Tablespoons canned French fried onions



In 1 quart casserole, mix first 6 ingredients. Bake at 350 degrees for 25 minutes or until hot. Stir; top with onions. Bake 5 minutes more until onions are golden.



Servings: 6

Pts./Serving: 1 point



*******************



MY LOW-FAT GIBLET GRAVY

(this is one of those eyeball it recipes, LOL)



canned fat-free chicken broth

onion

carrot

celery

rosemary, bay leaf, whole cloves, salt and pepper

cornstarch

water

Kitchen Bouquet Browning & Seasoning Sauce (comes in small brown bottle with yellow label and lid)

giblets -- such as turkey or chicken liver, gizzard, heart, etc., chopped (optional)



1. Start with as much chicken broth as you think youll need, depending upon how many people you have to serve. I just made this for myself last year, and everyone else had their own fattening gravy, LOL, so I just used 1-2 cans so Id have some that I could reheat and have the next day.



2. In a pot, simmer the broth over low heat, and throw in the vegetables. For my small amount of broth, it was maybe a a third or half a celery stalk, a piece of carrot a few inches long, and onion. I sprinkled in a little dry rosemary and added one bay leaf and one whole clove (add more if youre making a larger amount of gravy). Let this simmer over low heat until the vegetables are tender. Pour the broth through a strainer to remove the vegetables and spices, and then place strained broth back into the pot. It's okay if there's still a few rosemary pieces floating around... Turn up the heat to medium/medium-high.



3. In a small bottle or just a small bowl or cup, mix some cornstarch and a little water to make kind of a thick liquid, about the consistency of a thinner maple syrup. (You want it thicker than water, but not so thick that its lumpy or wont pour out of the bottle or cup. The bottle is handy because you can put the lid on and shake it up.)



4. While whisking the broth, add the cornstarch/water mixture, and keep on whisking to avoid lumps from forming. Ive noticed not all cornstarches are created equal, so you will just have to keep adding more cornstarch/water mixture until the gravy is the thickness that you like it. Personally I dont like Argo because it takes a ton of it to thicken anything; Ive had better luck with the cheaper kinds, ie: Aldis cornstarch. You just have to judge how much to put in, and after you do it a few times, youll know. Start with a little and work up, and if you get it too thick at first, dont panic. Just add some more broth or water to thin it back down some



5. Once the gravy is as thick as you like, then add just a tiny bit of Kitchen Bouquet for a little color and extra flavor. I just add enough to make it that golden color of turkey or chicken gravy, but not so much as to make it as dark as roast beef gravy. It only takes a couple drops, or maybe twice that if you're making a large pot of gravy. Add salt and pepper to your taste.



6. If desired, add chopped giblets, and once they are heated through and gravy is hot and bubbly, its ready to serve. One hint on the giblets... I've heard a lot of people say they don't like giblets in their gravy because it's like eating little pieces of rubber balls. LOL The problem there is with the turkey gizzard... If you don't trim away all the clear rubbery part, it will be that way, and it's not good. I can't stand that rubbery business either. LOL So, to fix that problem, just trim all that clear rubbery part off and discard; using only the brown meaty part, and chop it into real small pieces. Then it's just fine.



This is a great transparent gravy, which is what I prefer, rather than the heavier opaque gravy made from flour. Its light and delicious, and it doesnt go solid when its cold like regular fatty gravy! LOL It reheats well in the microwave or on the stove top. The only points you really have to worry about is for the giblets. Id just weigh them before I put them in, and if it was 2 oz. and I ate half the gravy, Id count it as one ounce of liver. This is real fast and easy, so I hope you're not put off by my long-winded instructions! LOL



**********************



For kicks, I thought Id throw in this recipe for pumpkin bars in case anybody wants it. Ive never tried this, but it sounds good. Looks like it could be lessened a little in points by using applesauce or Smucker's replacement instead of the oil...



PUMPKIN BARS



2 large eggs

2 large egg whites

1 cups sugar

1/3 cup oil

1 (16 oz.) can pumpkin

1 cup golden raisins

2 cups sifted flour

2 teaspoons baking powder

2 teaspoons pumpkin pie spice

teaspoon salt

baking spray



Preheat oven to 350 degrees. Spray 9x13-inch pan with baking spray. Beat eggs and egg whites at medium speed of a mixer until foamy. Add sugar; beat 2 minutes. Add oil and pumpkin; beat until well blended. Stir in raisins. Combine flour, baking powder, spice and salt in bowl; stir well. Gently fold in flour mixture to egg mixture. Pour batter into pan. Bake at 350 degrees for 40 minutes or until mixture springs back when lightly touched in center. Cool completely on a wire rack. Cut into 24 bars.



Yield: 24 bars (servings)

Pts./Serving: 3 points

1 Tablespoon cream cheese frosting = 1 points