Apple Crisp

Ingredients

• 4 apples thinly sliced
• 1 c. oatmeal (I used the largest size oats I could find)
• 2 tsp olive oil
• 1/4 c fat free milk
• 1 tsp vanilla extract
• 2T splenda
• cinnamon

Directions

1. Preheat oven to 350 degrees
2. Spray pan w/ Pam
3. Place sliced apples on pan
4. Sprinkle apples with extra splenda & cinnamon
5. Combine other ingredients until crumbly
6. Sprinkle onto apples
7. Bake for 30 mins or until apples are soft and oatmeal is crispy
8. Serve with 2T fat free coolwhip (optional)

Number of Servings: 6

Nutritional Info
2 points
* Calories: 105.0
* Total Fat: 1.5 g
* Cholesterol: 0.2 mg
* Sodium: 43.1 mg
* Total Carbs: 23.6 g
* Dietary Fiber: 3.3 g
* Protein: 1.4 g

Quinoa with Spinach and Feta Cheese

Ingredients

• 1/2 cup uncooked quinoa
• 1 tsp. extra virgin olive oil
• 2 cloves garlic, sliced very thin
• 1 cup fresh spinach
• 1 ounce feta cheese

Directions

1. Rinse the quinoa in a strainer. (Use a sifter if you don't have a strainer that's small enough.)
   
2. In a small saucepan, add the quinoa and 1 cup of water.
   
3. Bring to a boil over high heat, then cover and reduce heat to simmer until water is absorbed, about 10-15 minutes.
4. Meanwhile, heat a skillet over medium heat and add the olive oil and garlic.
   
5. Cook the garlic in the oil until the edges of the garlic turns very light brown, being careful not to burn the garlic (reduce heat to low if necessary).
   
6. When the quinoa is done cooking, add it to the skillet along with the spinach.
   
7. Stir it together until the spinach wilts.
   
8. Add the crumbled feta cheese and stir to combine.

Number of Servings: 2

Nutritional Info
5 points
* Fat: 8.5g
* Carbohydrates: 32.1g
* Calories: 232.8
* Protein: 7.6g

Mexican Couscous

Ingredients

• 4 cups whole wheat couscous, prepared
• 3/4 cup mayonnaise - light
• 1 sm. red onion - chopped
• 1/2 red bell pepper - chopped
• 1/2 green bell pepper - chopped
• 3/4 cup salsa
• 1/2 cup grated cheddar cheese-2%

Directions

1. -In a bowl, combine the mayonnaise, onion, peppers, salsa and cheese.
2. - add the mayonnaise mixture to the cooked couscous.
3. -Put in the microwave for 8 minutes on 100% power.
4. -Serve warm.

Number of Servings: 8

Nutritional Info
4 points
* Fat: 8.4g
* Carbohydrates: 23.5g
* Calories: 188.0
* Protein: 4.6g

Fool Proof Oven Baked Brown Rice

Ingredients

• 1 1/2 cups Brown Rice (uncooked)
• 2 1/3 cups Water
• 2 tsp Olive Oil
• 1 tsp Salt

Directions

1. Preheat the oven to 375 F and move a rack to the middle position.
   
2. Spread the rice into an 8-inch square, glass baking dish.
   
3. In a covered saucepan on the stove, bring the water and oil to a boil over high heat.
   
4. Once it begins to boil, stir in the salt and pour over the rice.
   
5. Cover the baking dish tightly with a double layer of foil.
   
6. Bake for one hour, until tender. Remove from the oven and uncover.
   
7. Fluff the rice with a fork, cover with a clean kitchen towel; let rice stand 5 minutes.
   
8. Uncover for another 5 minutes, then serve immediately.

Nutritional Info
2 points
* Fat: 1.7g
* Carbohydrates: 22.9g
* Calories: 117.2
* Protein: 2.3g

Kale Vegetable Soup

Ingredients

• 1 cup black beans
• 1 red onion
• 3 cups chopped kale
• 1 cup winter squash cubes
• 1 carton (large) fat free chicken broth
• 1 can mixed vegetables
• 2 cups tap water
• salt and pepper to taste

Directions

1. Dice onion and saute' with cooking spray to soften.
2. Add chicken stock and water and then add vegetables.
3. Cook on medium heat for about 1 hour until vegetables are soft.

Number of Servings: 12

Nutritional Info
2 points
* Fat: 1.2g
* Carbohydrates: 11.4g
* Calories: 79.0
* Protein: 6.5g

Spinach Pie

Ingredients

• 1 (10 oz) pkg. frozen chopped spinach (thawed & drained)
• 1 c FF cheddar cheese shredded
• 1 c FF cottage cheese
• 2 garlic cloves
• 3 eggs
• ½ tsp salt
• ¼ tsp pepper

Directions

1. Preheat Oven to 350
2. Mix all ingredients.
3. Spray pie dish with Pam
4. Pout mixture in dish
5. Bake 45 minutes.

Number of Servings: 5

Nutritional Info
2 points
* Fat: 1.1g
* Carbohydrates: 5.2g
* Calories: 94.7
* Protein: 16.0g

Vegetable Soup

Ingredients

• Onions, raw, 1 cup, chopped
• Carrots, raw, 2 large chopped (7-1/4" to 8-1/2" long)
• Celery, raw, 4 stalk, small chopped (5" long)
• Leeks, .5 cup washed well and chopped
• Endive, 0.5 cup, chopped
• *Goya, White beans, 1 cup
• Barley, pearled, cooked, .5 cup
• Swanson Chicken Broth 99% Fat Free, 4 cup
• Water, tap, 2 cup (8 fl oz)
• Mixed frozen veggies 1 bag

Directions

1. Saute onion,leek,celery.carrots and any other remaining veggies n olive oil.
2. Add liquids -
3. Add remaining items (beans and barley).
4. Cook until slowly until all is tender-season. Enjoy!

Number of Servings: 8


Nutritional Info
5 points for whole recipe
* Fat: 6.8g
* Carbohydrates: 20.2g
* Calories: 172.7
* Protein: 6.3g