Sunday, September 14, 2008

Easy Supper Ideas

Cheesy Chicken Pot Biscuit Cups

Serves 5 (2 each)
Points per serving : 5
1 (7.5 oz.) can of refrigerated homestyle or buttermilk biscuits
1 cup (5 oz.) diced chicken breast
1 (10 1/2 oz.) can healthy request cream of chicken soup
scant 2/3 cup (2 1/2 oz) shredded kraft reduced-fat cheddar cheese (I used the Kraft fat free kind and worked fine.)
1 teaspoon dried parsley flakes (I did not have this so I used oregano and basil seasoning)
1/4 teaspoon black pepper

Preheat oven to 400 degrees. Separate biscuits and place each biscuit in a cup of an ungreased 12-hole muffin pan, pressing dough up sides to edge of cup. In a medium bowl, combine chicken, chicken soup, cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Evenly spoon chicken mixture into prepared biscuit cups. Bake for 12 to 15 minutes or until golden brown. Remove from oven. Place muffin pan on a wire rack and let set for 2-3 minutes. Serve at once.

If you want the quickest and easiet method, you can buy canned chicken.

Also, you have to be sure to use biscuits that are only 1 point each or you will go over the stated points value. Pillsbury makes a buttermilk biscuit that comes in a 4 pack that are 1 point each and sometimes the small store brand biscuits ae 1 point each

Per serving: 230 calories, 6 gm fat, 2 gm fiber. Points per serving : 5
Serving size - 2 each.

One-Point Hearty Chili POINTS: 1

10 ounces extra-lean ground turkey breast*
1 medium onion, diced
2 (28-ounce) cans diced tomatoes
2 medium zucchini, diced
2 medium yellow squash, diced
1 (15-ounce) can black beans, rinsed and drained
2 (15-ounce) cans fat-free, reduced-sodium beef broth
4 celery stalks, diced
2 green bell peppers, diced
1 (1 1/4-ounce) package dry chili seasoning
(alternative 1-2 Tb chili powder, 1 tsp garlic, 1 tsp cumin)

1. Spray a large nonstick skillet with nonstick spray and set
over medium-high heat. Add the turkey and onion and saute' until browned, about 5 minutes.

2. Transfer the browned turkey and onion mixture to a large
soup pot and add the tomatoes, zucchini, squash, beans, broth, celery, bell peppers, and chili seasoning. Bring to a simmer over medium heat. Continue to simmer until the vegetables are tender, about 30 minutes.

*I usually substitute 93% lean ground beef that I drain and rinse with hot water. That ends up being roughly the same point count as lean turkey and tastes better!

Per serving (1 cup): 78 calories, 1 g fat, 3 g fiber

Black Bean Soup or Black Bean Chili.

2 cans black beans
1 can Ro-Tel tomatoes (you can pick there is mild, original and hot)
1 1/2 c frozen corn
4 green onion stalks chopped (these are optional)
3 tbsp chili powder
2 tsp ground cumin
1 can chicken broth
1 tsp minced garlic

Combine in a slowcooker (crockpot) cook on low 7 - 9 hours

The entire pot is only 9 points total. I know this is not the time of year for chili, but I wanted something filling and low in points and easy

Mushroon Soup

1 can of cream of mushroom soup
16oz of fresh sliced mushrooms
garlic, salt and pepper
chopped onions

Take cream of mushroom soup. The regular fat kind is ok. check points but it is usually 4 or 5 points for the whole can WITHOUT milk. Use water. Add 16oz of fresh sliced mushrooms (FREE). Add a little garlic salt and pepper to taste as well as some chopped onions. The less water you add the thicker the soup is. More like a stew. It becomes a large volume with the mushrooms and onions. Cook until mushrooms are soft. Then the whole pot is only 4 or 5 points depending on the points of the cream of mushroom soup. Very filling supper!!

Taco, "impossible Pie"

1 lb equivalent of veggie ground or veggie crumbles (if you use turkey pts go up to 27 total/4.5 per serving
taco seasoning
1 cup chopped onion
1/4 cup green chiles diced
1/2 cup diced tomatoes (can use rotelle)
1/2 tsp salt
1 cup shredded fat free cheese (can use "Lifetime" lowfat at 1pt per oz)
1/2 cup reduced fat bisquik
1 cup skim milk
1/2 cup fat free egg substitute

Heat oven to 400. Grean 9" pie plate. Cook veggie crumbles and onion until cooked through. Add taco seasoning,green chiles, and tomatoes. Stir in salt. Spread on pie plate sprayed w/ pam.Sprinkle w/ cheese. Stir remaining indgredients until blended. Pour into pie plate. Bake 25 minutes or until knife inserted in center comes out clean. 6 servings. 17 pts for entire pie so 3 pts per serving.

Easy Garden Bake

3 points

1cup chopped zucchini
1 large tomato chopped 1 cup
1 medium onion chopped 1 cup
1/3cup grated Parmesan Cheese
1/2 cup Bisquick Reduced fat baking mix
1 cup fat free(skim) milk
1/2 cup fat free cholestoral free egg substitute
1/2 tsp salt
1/8tsp pepper

Heat oven 400 degs. Grease 9inch pie plate and set aside. Saute zucchini and onions in nonstick pan sprayed with nonstick spray. Saute about 3-5mins until slightly softened. Combine with tomatos and cheese and spread over bottom of pie plate. Stir in remaining ingredients until blended. Pour into pie plate over the vegetables. Bake 35 minutes or until knife inserted in center comes out clean. cool 5 mins.
serves 4

Chicken Noodle Casserole

* 1 10 3/4 oz can of 98% fat free cream of chicken soup, undiluted
* 1/2 c fat free mayonaise
* 2 TBLSP lemon juice
* 2 c cubed, cooked chicken (I just used 2 boneless, skinless breasts)
* 1 small onion, chopped
* 1/4 c chopped green pepper
* 1/4 c chopped sweet red pepper
* 1 c fat free shredded cheddar
* 1 c fat free shredded mozzerella
* 12 oz medium egg noodles, cooked and drained

In a large bowl, combine soup, mayo and lemon juice.
Add the chicken, onion, peppers, 1/2 of each cheese and mix well.
Add noodles and toss to coat.
Transfer to a sprayed casserole dish.
Bake at 350* for 30-35 minutes.
Sprinkle with remaining cheese and bake for another 10 min. or until vegetables are soft.

* 6 large servings (close to 2 cups each)
* Each - 7 points

Swiss Chicken

* 6 boneless skinless chicken breasts
* 6 slices of fat-free Swiss Cheese
* 1 can 98% fat free condensed cream of chicken soup
* 1 cup skim milk
* pepper
* garlic salt
* 1 3/4 cup herbed stuffing mix

Preheat oven to 350*.
Place chicken breasts in a well sprayed cookin pan.
Season with pepper and garlic salt to taste.
Place cheese slices on top of chicken.
Mix soup and milk together.
Pour mixture over the chicken and sprinkle with the stuffing mix.
Bake uncovered for 50 minutes.

* Makes 6 servings
* Each - 6 points

Easy Cheesy Lasagna

* 1 jar (28 oz) spaghetti sauce
* 6 uncooked lasgna noodles
* 1 container (15 oz) fat-free ricotta cheese
* 1-2 cups sliced, chopped, or frozen vegatables
* 1 package (8 oz) shredded low-fat mozzarella cheese

1. Preheat over to 375 F. Spray, 11x7-inch baking dish with nonstick cooking spray. Spread 1/3 of the sauce on bottom of dish; arrange 3 noodles in a single layer over sauce. Top with another 1/3 of the sauce, all of the ricotta cheese and vegetables, and 1/2 of the ricotta cheese, then remaining noodles in a single layer. Spread evenly with remaining sauce.

2. Cover dish with foil, bake until noodles are tender and mixture is piping hot, about 1 hour. Sprinkle with remaining mozzarella cheese; back uncovered 5 minutes longer. Let stand 5 minutes before cutting.

* Makes 6 servings
* Each serving - 6 points

Crockpot Chicken Stroganoff

* 1 pound boneless chicken
* 1 container (16 oz) ff sour cream
* 1 packet Lipton's onion soup mix
* 1 can campbell's ff cream of chicken or cream of mushroom soup
* 1 small can mushrooms

Put all ingredients in the crockpot and cook on low for 6 hours.

* Makes 6 servings.
* Each serving - 4 points

Pour over pasta or rice.
Be sure to add the points.

Baked Beef Ziti … I use whole wheat penne instead of ziti, and Healthy Choice pasta sauce, which probably knocks it down a little.

Now POINTS Value: 5
Servings: 8
Preparation Time: 25 min
Cooking Time: 50 min
Level of Difficulty: Moderate
Tender noodles smothered in a rich tomato-meat sauce and nestled under melted cheese are usually a POINTS disaster. But you can put this Italian classic back on your menu with our easy renovations.

12 oz uncooked ziti
1 tsp olive oil
1/3 pound raw extra lean ground beef
1 tsp dried oregano
1 tsp dried thyme
1 tsp dried rosemary
1/2 tsp table salt
20 oz canned crushed tomatoes
2 medium garlic clove(s), minced
1/2 tsp black pepper
1 cup part-skim mozzarella cheese, shredded
Preheat oven to 350°F (177°C).

Cook pasta according to package directions without added fat or salt; drain and set aside.

Meanwhile, heat oil in a medium saucepan over medium heat; add garlic and sauté 2 minutes. Add beef and cook until browned, breaking up the meat as it cooks, about 3 to 5 minutes; drain off any fat and return pan to heat.

Add oregano, thyme, rosemary, salt and pepper; stir to coat beef. Cook until herbs become fragrant, about 2 minutes. Add tomatoes and bring mixture to a boil; reduce heat and simmer for 5 minutes.

Spoon a small amount of tomato mixture into the bottom of a 4-quart casserole dish (just enough to cover the surface). Top with half of the cooked ziti and then layer with half of the remaining tomato sauce and half of the mozzarella cheese. Layer remaining ziti on top and top with remaining sauce and mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Yields about 1 cup per serving.

Classic Oven Fried Chicken --- This one is SOOOOOO good.
POINTS® Value: 5
Servings: 4
Preparation Time: 15 min
Cooking Time: 20 min
Level of Difficulty: Moderate
Lighten up this hearty favourite by switching to oven frying. Kick up the flavour using buttermilk and a dash of cayenne pepper.

1/2 cup all-purpose flour
1/4 tsp table salt
1/8 tsp cayenne pepper
3 oz buttermilk
3/4 cup cornflake crumbs
1 pound chicken breast, uncooked, boneless, skinless, four 4 oz pieces
Preheat oven to 365ºF. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set aside.

Combine flour, salt and cayenne pepper together in a medium-size bowl. Place buttermilk and corn flakes crumbs in 2 separate shallow bowls.

Roll chicken breast halves in flour mixture and evenly coat each side. Next dip chicken into buttermilk and then corn flakes crumbs.

Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink, about 20 minutes (there is no need to flip the chicken during baking). Yields 1 breast per serving.
Chef Tips
We renovated the Classic Oven Fried Chicken by:
Switching to "oven frying" rather than "deep-fat frying."

Using skinless, boneless chicken breasts instead of dark meat with the skin.

Dipping the chicken in naturally low-fat buttermilk instead of eggs to help the coating stick.

White Chicken Chili

1 lb boneless, skinless chicken breast
2 cans of great northern beans (I think a regular white bean would be a substitute)
1 cup of salsa
chicken broth
1 tsp cumin
1 tsp garlic powder
Salt and pepper to taste

I dice up the chicken breast in bite sized pieces. Toss them in a pot and brown them a bit. Dump in cans of beans, salsa and enough broth to make a chili/soup consistency. Season and simmer for about 45 minutes on low. Viola. Done. The beans make it very filling.

WW note: The points per canned beans may vary. This past weekend I made it into 5 servings...6 points per serving. I would say it's about a 1.5 cup serving...I just split it evenly between containers. Check your points on your beans to be sure.

Weight Watchers Chicken and Cheese Casserole

6 points per serving.

55 min | 10 min prep


* 2 cups cooked macaroni
* 2 cups chicken, chopped
* 2 cups cream of mushroom soup, undiluted
* 2 cups skim milk
* 8 ounces low-fat cheddar cheese

1. Preheat oven to 350 degrees.
2. In a large casserole, combine all ingredients, mixing well.
3. Bake,covered, 35-45 minutes.
4. Remove cover; bake 10-15 minutes longer.
5. Serve immediately.

Weight Watchers 0 Point Tortilla Soup
0 points

35 min | 5 min prep


* 1 cup onion, chopped
* 2 garlic cloves, chopped
* 3 green onions, chopped
* 2 (12 ounce) cans diced tomatoes
* 4 cups low-fat chicken broth
* 1/3 cup salsa
* 1/2 red pepper, chopped
* 1/2 green pepper, chopped
* 3-4 celery ribs, chopped
* 1/3 cup fresh cilantro
* 1/2 teaspoon cumin
* 1/2 teaspoon chili powder
* 1/2 teaspoon basil
* 4 tablespoons fat free sour cream
* 4 tablespoons flour, to thicken (I only use 1 because I don't like thick soup)

1. Simmer onions, garlic & green onions in a pan until tender. Put all ingredients in a pot, simmer until all veggies are tender.
2. **** You can add chicken, divide the points by 9 servings. Taste great with a couple toasted taco shells on the side, but count your points

Balsamic Chicken and Mushrooms

(4 Points)

15 min | 5 min prep


* 2 teaspoons vegetable oil
* 3 tablespoons balsamic vinegar
* 2 teaspoons Dijon mustard
* 1 clove garlic, minced (or more!)
* 4 (4 ounce) boneless skinless chicken breasts, pounded to 1/4 inch thickness
* 2 cups small mushrooms, halved,or quartered if using larger mushrooms
* 1/3 cup chicken broth or white wine
* 1/4 teaspoon dried thyme leaves, crumbled

1. In a nonstick skillet, heat 1 teaspoon of the oil.
2. In a bowl, mix 2 tablespoons of the vinegar, the mustard and garlic.
3. Add the chicken and coat both sides with the mixture.
4. Transfer the chicken and mixture to the skillet; saute until cooked through, about 3 minutes per side.
5. Transfer to a plate and keep warm.
6. In the skillet, heat the remaining teaspoon of oil.
7. Saute the mushrooms about a minute; add the broth/wine, thyme and remaining tablespoon of vinegar.
8. Cook stirring until the mushrooms are deep brown, about 2 minutes longer.
9. Serve the chicken, topped with the mushrooms.

Taco Junk

6 Points

1¼ hours | 7 min prep


* 1 lb lean ground beef or ground turkey
* 1 (16 ounce) can black beans
* 1 (16 ounce) can stewed tomatoes (chopped)
* 1 (1 1/4 ounce) envelope taco seasoning mix
* 1 (1 ounce) envelope ranch dressing mix

1. Fry meat until just done.
2. Drain off excess oil.
3. Rinse with hot water.
5. Cover
4. Simmer on low for 1 hour.
5. You can use warmed flour tortillas and wrapped this up in them with a plop of sour cream and a bit of grated cheese.

WW Skinny Chimichangas

4 points per serving.
You can top these chimichangas with your favorite salsa and, for an extra 1 point per serving, 2 tablespoons fat-free sour cream.

55 min | 15 min prep


* 1/2 lb ground turkey breast
* 1 onion, finely chopped
* 1 garlic clove, minced
* 2 teaspoons chili powder
* 1 teaspoon dried oregano
* 1/2 teaspoon ground cumin
* 1 (8 ounce) can tomato sauce
* 2 tablespoons chopped mild green chilies
* 1/3 cup shredded reduced-fat cheddar cheese
* 4 (8 inch) fat free tortillas, flour

1. Preheat the oven to 400 degrees F.
2. Spray a nonstick baking sheet with nonstick spray; set aside.
3. Spray a medium nonstick skillet with nonstick spray; set over medium-high heat.
4. Add the turkey, onion, garlic, chili powder, oregano, and cumin.
5. Cook, breaking up the turkey with a wooden spoon until browned, about 6 miuntes.
6. Stir in the tomato sauce and the chiles; bring to a boil.
7. Reduce the heat and simmer, uncovered, until the flavors are blended and the mixture thickens, slightly, about 5 minutes.
8. Remove from the heat and stir in the cheddar cheese.
9. Meanwhile, wrap the tortillas in foil and place in the oven to warm for 10 minutes.
10. Spoon about 1/2 cup of the filling into the center of each tortilla.
11. Fold in the sides, then roll to enclose the filling.
12. Place the chimichangas, seam-side down, on the baking sheet.
13. Lightly spray the tops of the tortillas with nonstick spray.
14. Bake until golden and crisp, about 20 miuntes.
15. Do not turn.

Cauliflower And/Or Broccoli Soup (WW 0 Point Soup)

35 min | 15 min prep


* 6 cups water
* 5 cups cauliflower or broccoli
* 2 cups carrots
* 1/2 cup onion
* 1 teaspoon dried oregano
* 1 teaspoon dried basil
* 4 chicken bouillon cubes or 4 tablespoon chicken bouillon powder
* salt & pepper

1. Dice cauliflower and/or broccoli.
2. Slice 2 cups carrots, chop 1/2 cup onion.
3. In a 5 quart saucepan, add all ingredients except salt and pepper.
4. Cover and simmer until vegetables are tender (about 20 minutes).
5. Strain off and reserve most of the liquid. Place vegetables in a food processor and puree. {OR mash vegetables, still in pan with potato masher til of desired consistency}.
6. Add pureed vegetables and reserved liquid (if you wish for a more liquid soup) back into the pot.
7. Add salt and pepper and re-heat.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.