Easy Crockpot Chicken Recipe

• 4 boned and skinned chicken breast halves
• 1 envelope Lipton onion soup mix
• 16 ounces fat-free sour cream
• 1 can 98% fat free cream of mushroom soup
• (I used 1 can of 98% fat free cream of chicken soup)

Place 4 chicken breasts into the bottom of the crockpot along with onion soup mix, sour cream and cream of mushroom soup.

Cook on low for 8 hours. Makes 4 servings.

Per serving
237.3 Calories; 3.2 g. Fat; 0.5 g. Fiber; 1306 mg Sodium; 69 mg. Cholesterol; 165 mg. Calcium

5 POINTS

Crockpot Sour Cream Salsa Chicken

• 4 skinless boneless chicken breast halves
• 1 package reduced-sodium taco seasoning mix
• 1 cup salsa
• 2 tablespoons cornstarch
• 1/4 cup light sour cream

Spray the crockpot with cooking spray. Add the chicken breasts. Sprinkle with Taco Seasoning. Top with salsa.

Cook on low for 6-8 hours.

When ready to serve, remove the chicken from the pot. Place about 2 T cornstach in a small amount of water. Stir well. Stir the cornstarch mixture into salsa sauce. Stir in 1/4 cup of sour cream.

Per Serving (excluding unknown items): 170 Calories; 2g Fat (10.3% calories from fat); 28g Protein; 9g Carbohydrate; 1g Dietary Fiber; 70mg Cholesterol; 403mg Sodium.

3 POINTS per serving

Summer Squash Soup

1. Combine 3 medium yellow summer squash, thinly sliced; 2 medium baking potatoes, peeled and thinly sliced; 2 medium leeks, cleaned and thinly sliced (white part only); 1 teaspoon rubbed (dry) sage; 1 teaspoon dried thyme; salt; and ground pepper to taste in a slow cooker.
2. Stir in 5 cups reduced-sodium vegetable broth.
   
3. Cover and cook on high until tender, 4-6 hours.
   
4. Puree in batches in a food processor or a large blender.
   
5. Serve hot or cold. Makes 8 servings, 1 cup each.

POINTS value per serving: 1

Beef soup

• 1# of round steak cut into small pieces
• 3 beef bouillon cubes
• 2 cups water
• 3 pcs celery, 3 carrots, 2 med potatotes cut up
• 1 med onion
• can diced tomatoes
• 2 cups mixed frozen veggies

Mix everything (except frozen veggies) together & cook on low for about 5 hours. Then add frozen veggies & cook another 2 hours.
Not sure about the exact points but I counted it as 3 for a bowl.
Enjoy.

Corned Beef and Vegetables

• 1 3 3/4 pound cured corned beef brisket -- with spice packet
• 14 small boiling onions -- about 3/4 pound
• 7 small red potatoes -- about 1 pound
• 2 bay leaves
• 12 ounces amber lager beer
• 2 tablespoons Dijon mustard
• 2 tablespoons molasses
• 1 large garlic clove -- crushed
• 1/2 small head green cabbage (about 1 pound) -- cut into 7 wedges
• 3 1/2 tablespoons Dijon mustard

1. Trim fat from brisket. Place next 4 ingredients into a 4 quart electric slow cooker; place
brisket on top of vegetables.
2. Combine spice packet from brisket, beer, and next 3 ingredients in a bowl; stir well with a
whisk. Pour mixture over brisket. Cover; cook on low-heat for 8 hours. Add cabbage; cover,
and cook an additional 1 hour or until tender.
3. Discard bay leaves and cooking liquid.
4. Cut corned beef diagonally across the grain into thin slices. Serve beef and vegetables with
3 1/2 tablespoons mustard.

* To lower fat in corned beef, trim away all visible fat before cooking. Note that corned beef
is naturally high in sodium due to the curing process. May want to use half of the spice
packet; flavor was little intense since there's not much liquid to dilute the spices, and the
veggies end up pretty strongly flavored from it.

Per Serving: Calories 416 (37% from fat); Protein 21 g; Fat 17.3 g (sat 5.5 g); Carbo. 44.4 g;
Fiber 7 g; Chol. 83.3 mg; Iron 4.5 mg; Sodium 1372 mg; Calcium 100 mg.

Weight Watcher Points: 8

CROCK POT LASAGNA

• 1 pound ground beef
• 1 chopped onion
• garlic powder
• Large jar Ragu
• 1/2 cup grated Parmesan Cheese
• 12 oz cottage cheese
• 12 oz. lasagna noodles, uncooked
• 16 oz. shreded mozzarella cheese

Brown beef and onion. Drain. Add Ragu and cook 'til warm. Spoon a layer of meat sauce into bottom of slow cooker. Add a double layer of uncooked noodles (break to fit) and top with cheeses. Repeat with sauce, noodles and cheeses until all are used up.
Cover and cook on LOW for 5 to 6 hours. Serves 10.

use NON Fat Cheeses and Cottage cheese to bring recipe down to 8 points. Using that it was 379 CAL 11 Fat 2 Fiber

Not using nonfat it was 10 points
441 Cal 18 fat 2 fiber

Cozy Crock Comfort

• 16 ounces ground 90% leans turkey or beef
• 1/2 cup chopped onion
• 3 cups (15 ounces) diced raw potatoes
• 1/3 cup (1 ounce) uncooked regular rice -- * see note
• 1 1/2 cups shredded carrots
• 1 cup finely diced celery
• 1 1/2 cups Healthy Request tomato juice or any
• reduced-sodium tomato juice
• 1 (10 1/4) can Healthy Request Tomato Soup
• 1/4 teaspoon black pepper
• 1 teaspoon dried parsley flakes

If you haven't yet dug your Crock-Pot out of the attic, I bet this recipe will make you do it
today! It's a perfect slow-cooked dish, ready to serve in minutes after the busiest day, and it's
especially handy if your family doesn't always mange to sit down together at the table. This
way, the food stays cozy-warm but doesn't get over-cooked.

1. In a large skillet sprayed with butter-flavored cooking spray, brown meat. Place browned
meat in a slow cooker container. Add onion, potatoes, uncooked rice, carrots, and celery. Mix
well to combine. Stir in tomato juice, tomato soup, black pepper, and parsley flakes. Cover
and cook on LOW for 6 to 8 hours. Mix well before serving. Serves 6 (1 cup). Freezes well.

Serving size (1 cup)

Per serving: 243 Cal, 7g Fat, 16g Pro, 29g Carb, 290mg Sod, 33mg Calc, 3g Fib

Weight Watcher Points: 5

Corn, Ham and Potato Scallop

• 6 cups peeled baking potatoes -- cut in 1" cubes
• 1 1/2 cups cubed cooked ham
• 1 15.25oz. can Green Giant Whole Kernal Sweet Corn -- drained
• 1/4 cup chopped green bell pepper
• 2 teaspoons instant minced onion
• 1 10 3/4oz.can condensed Cheddar Cheese Soup
• 1/2 cup milk
• 2 tablespoons all-purpose flour

1. In 3 1/2 to 4-quart Crock-Pot slow cooker, combine potatoes, ham, corn, bell pepper and
onion; mix well.

2. In small bowl, combine soup, milk and flour; beat with wire whisk until smooth. Pour soup
mixture over potato mixture; stir gently to mix.

3. Cover; cook on low setting for 7-9 hours or until potatoes are tender.

Ingred. Info: Potatoes cook more quickly when cut into small pieces; cubed potatoes will
cook faster than quartered potatoes. The 1-inch chunks of potato in our recipe work well as
they do not get too soft during the long cooking time. Ingred Sub: Leftover cooked roast beef
or turkey can be used in place of the ham.

6(1 1/2-cup)servings. Per serving: Cal 320; Total fat 7g; (sat 4g); Choles 30mg; Sod 1010mg;
Total Carbs 49g; Fiber 5g; Sugars 6g; Pro 14g. POINTS: 6

Try it with 1 can condensed low fat cream of mushroom soup in place of Cheese soup for a
completely different taste.

Hearty Crock Pot Soup

• 1 can chicken broth
• 1 chopped onion
• 1 red bell pepper
• 1 can pinto beans
• 1 can corn -- drained
• 1 can pork and beans
• 1 package chili seasoning mix
• 2 cans chopped tomatoes

Put all ingredients in crock pot and simmer all day.

Each serving: 1 1/2 C. = 2g fat, 2g fiber or 2B, 1V

POINTS : 1 (155 Cal., 1.5 g. fat, 8.9 g. fiber)

Stuffed Shells

• 1 (12-ounce) package jumbo pasta shells
• 1 teaspoon olive oil
• 1 cup finely chopped onion
• 1 (10-ounce) bag fresh spinach, coarsely chopped
• 3/4 cup (3ounces) grated fresh Romano cheese
• 1/3 cup chopped fresh or 2 tablespoons dried basil
• 1 teaspoon dried Italian seasoning
• 1/2 teaspoon salt
• 3 garlic cloves, minced
• 16 turkey-pepperoni slices (such as Hormel), chopped
• 1 (15-ounce) carton fat-free ricotta cheese
• 1 (15-ounce) carton whole-milk ricotta cheese
• 1 (26-ounce) jar fire-roasted tomato and garlic pasta sauce (such as classico, Berella) (any type would be to individual taste)
• 1 (8-ounce) can no-salt added tomato sauce.
• Basil sprigs (optional)

1. Preheat oven to 350 degrees

2. Cook pasta shells according to package direction, omitting salt and fat; drain. rinse under cold water; drain and set aside. Set aside 32 pasta shells; reserve remaining pasta shells for another time.

3. Heat oil in a large nonstick skillet over medium heat. Add onion, and saute 5 minutes. Add spinach, and saute for 3 minutes.

4. Combine spinach mixture, Romano cheese, and next 7 ingredients; stir well. Spoon about 1 heaping tablespoon cheese mixture into each of 32 cooked shells. Combine pasta sauce and tomato sauce; stir well. Spoon 1/2 cup sauce into bottom of a 13x9 inch baking dish. Arrange stuffed shells over sauce in baking dish; spoon remaining sauce over shells. Cover; bake at 350 degrees fo 35 mnutes. Uncover; bake an additional 10 minutes. Let stand 5 mnutes before serving. Garnish with basil, if desired.

Yield: 8 servings (serving size: 4 stuffed shells).

Points 8

Per serving: Cal 400 (28% from fat)' PRO 26.1 g; FAT 12.4g (sat 6.6g); CARB 47.4g; FIB 4.1g; CHOL 49 mg; IRON 3.5mg; SOD 747mg; CALC 423mg.

Hearty Crock Pot Soup

• 1 14.5 oz can chicken broth
• 1 chopped onion
• 1 red bell pepper
• 1 15.5 oz can pinto beans
• 1 14.5 oz can corn -- drained
• 1 16 oz can pork and beans
• 1 package chili seasoning mix
• 2 14.5 oz can chopped tomatoes

Put all ingredients in crock pot and simmer all day.

Each serving: 1 1/2 C. = 2g fat, 2g fiber or 2B, 1V

POINTS : 1 (155 Cal., 1.5 g. fat, 8.9 g. fiber)

mac and cheese

• 1 package Green Giant Family Size Cauliflower & Three Cheese Sauce (freezer aisle)
• 2 cups uncooked Ronzoni Healthy Harvest Whole Wheat Blend Rotini Pasta (or another whole-wheat or whole-wheat-blend pasta)
• 3 wedges The Laughing Cow Light Original Swiss cheese
• Optional: salt and black pepper, to taste

Directions:
Prepare pasta according to the instructions on the box, and then drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 12 - 16 minutes, until sauce has melted and cauliflower is hot.

Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside. Unwrap cheese wedges and place in a small microwave-safe dish. Microwave for 30 seconds. Stir until smooth, and then add to the bowl.

Mix thoroughly, ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. If you like, season to taste with salt and pepper. Enjoy!

MAKES 4 SERVINGS

Serving Size: 1 cup
Calories: 202
Fat: 4.5g
Sodium: 825mg
Carbs: 36g
Fiber: 5g
Sugars: 6g
Protein: 8.5g

POINTS® value 4*

(Try mashing the cauliflower with a potato masher before adding the Laughing Cow cheese and macaroni. You can also add about a tablespoon or so of ground mustard. Delicious!)

Linguine Puttanesca

• 6 cups cooked whole wheat linguine (12 oz dry)
• 1 tablespoon olive oil
• 1 can anchovies, drained and minced
• 4 to 6 garlic cloves, minced
• 1/4 to 1/2 teaspoon crushed red pepper flakes
• 1/2 cup pitted kalamata olives, chopped
• 3 (14 oz) cans diced tomatoes
• 2 tbs canned capers, drained
• 1 cup frozen and defrosted green peas
• 1/2 cup (2 oz) fresh parmesan cheese (plus 1 tbs extra to sprinkle on top of each serving)
• italian seasoning, salt, and black pepper to taste

While cooking the linguine, sautee anchovies, garlic, and red pepper in olive oil. Add olives, tomatoes, capers, and peas. Bring to a boil, stirring often. Simmer about five minutes. Add parmesan cheese and seasonings to taste. Combine sauce with linguine. Divide among six plates and sprinkle each with one tablespoon additional parmesan cheese.

Serves six
Nutrition info (according to nutritiondata.com):
8 Points
411 calories,
11 grams fat (4 grams saturated),
1100 mg sodium (if you rinse the anchovies well it's less),
63 grams carbs,
6 grams fiber,
22 grams protein,
42% daily value of vitamin A,
36% daily value vitamin C,
33% daily value calcium,
32% daily value iron

London Broil

Ingredients

• 15 ounces top round or sirloin tip
• 4 fluid ounces (1/2 cup) dry red wine
• 1 garlic clove, finely chopped
• Freshly ground black pepper to taste
• 1 sprig fresh rosemary, chopped, or 1 teaspoon dried leaves, crumbled
• Salt to taste

Directions:

1. Place steak in a gallon-size sealable plastic bag. Add wine, garlic and pepper.
2. Lightly massage marinade into meat. Add rosemary sprig (if using dried, add with other ingredients).
   
3. Seal bag, squeezing out air; turn to coat steak. Refrigerate overnight or up to 24 hours, turning bag occasionally.
4. Remove meat from refrigerator at least 30 minutes before broiling.
   
5. Preheat broiler for at least 20 minutes. Lift meat from marinade, and discard marinade.
   
6. Broil on rack 3" from heat approximately 4 minutes on each side, salting cooked side and turning only once.
   
7. Remove steak from broiler; allow it to rest for 2-3 minutes.
   
8. Slice thinly across the grain and serve immediately.

POINTS: 4

PER SERVING: 176 Calories, 27 g Protein, 4 g Fat,
1 g Carbohydrate, 54 mg Sodium, 71 mg Cholesterol, 0 g Dietary Fiber

Servings: 3 ounces

fried rice

Ingredients:

• 2 cups cooked brown rice, fridge temperature
• 2 cups frozen diced carrots and peas
• 1 cup chopped bean sprouts
• 1 cup chopped mushrooms
• 3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
• 1/4 cup chopped scallions
• One packet (about 1 oz.) fried rice seasoning mix (like the kind by Kikkoman or Sun-Bird)
• 1 tbsp. light or low-sodium soy sauce
• 1/8 tsp. garlic powder
• 1/8 tsp. ground ginger
• salt and pepper, to taste

Directions:

1. In a small dish, combine seasoning mix, garlic powder, and ground ginger with soy sauce and 3 tbsp. warm water. Using a fork or whisk, stir until seasoning mix has dissolved. Set aside.
2. Spray a wok or very large pan with nonstick spray, and bring it to medium heat on the stove. Add egg substitute and scramble until cooked, using a spatula to break it up into bite-sized pieces. Remove scrambled bits from the wok or pan and set aside.
3. Add mushrooms and frozen vegetables to the wok or pan, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg-y bits.
4. Remove your wok or pan from heat, re-spray with nonstick spray, and bring to high heat on the stove. Add rice and seasoning mixture, and stir to combine. Add bean sprouts, scallions and the previously cooked veggies and scrambled eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is hot, there is no liquid left in the pan, and rice is just beginning to crisp. Season to taste with salt and pepper.
5. Scoop into bowls and serve! (Chopsticks not required.)

MAKES 5 SERVINGS
Serving Size: 1 cup
Calories: 167
Fat: 0.5g
Sodium: 630mg
Carbs: 30g
Fiber: 4g
Sugars: 4g
Protein: 8.5g

POINTS® value 3*

Cranberry and Wild Rice Salad

Ingredients

• 1 cup wild rice
• 1 teaspoon salt
• 1/2 cup walnuts
• 8 oz. cranberries, fresh or thawed frozen
• 1/2 cup sugar
• 2 tablespoons olive oil
• 1 tablespoon rice vinegar
• 3 green onions, chopped, including green tops

Directions
1. Combine wild rice, salt and 1 quart water in a large saucepan. Bring to a boil over high heat. Cover, reduce heat, and simmer until rice is tender to bite and most grains have split open, 45-60 minutes. Drain in a colander and let cool.

2. Meanwhile, spread walnuts on a cookie sheet and toast in a 325° F oven until lightly golden, about 10 minutes. Coarsely chop.

3. Sort cranberries, discarding any stems and bruised or decayed fruit; cut each cranberry in half.

4. In a saucepan over medium-high heat, stir the sugar and 1/2 cup water until the sugar is dissolved and mixture boils. Remove from heat; stir the halved cranberries. Gently stir occasionally until insides of cranberries have turned red but are still firm, 8 to 12 minutes. Pour through a strainer into a bowl, reserving the cranberry-sugar syrup.

5. In a large bowl gently mix wild rice, cranberry halves, oil, and vinegar. Stir in 2 tablespoons cranberry syrup; taste and add up to 1/4 cup more syrup to sweeten and moisten salad as desired. Stir in green onions. Cover and chill for at least 4 hours or up to 1 day.

6. Stir in walnuts before serving.

Serves 8.
4 points
* Calories: 160.9
* Total Fat: 8.2 g
* Cholesterol: 0.0 mg
* Sodium: 304.4 mg
* Total Carbs: 21.7 g
* Dietary Fiber: 2.2 g
* Protein: 2.2 g

Smoothies

Blueberry Smoothie

Ingredients

• 1/2 c. Silk Light
• 1/2 c. Water
• 1/2 c. frozen blueberries
• 1 tbsp flax seed
• 1/2 c. unsweetened applesauce
• 1/2 c. plain nonfat yogurt
• 2 scoops protein powder
• Handul of ice cubes

Directions

1. Puree all ingredients

*taken from "Eat Clean Diet Cookbook" by Tosca Reid

Number of Servings: 4

Nutritional Info
3 points
* Calories: 162.9
* Total Fat: 1.7 g
* Cholesterol: 3.1 mg
* Sodium: 182.9 mg
* Total Carbs: 11.9 g
* Dietary Fiber: 1.9 g
* Protein: 25.7 g

Special Smoothie

Ingredients

• 1 4 oz. container of strawberry nonfat yogurt
• 1 cup frozen strawberries
• 1 cup frozen blueberries
• 1 cup frozen cherries
• 2 cups orange juice
• 1 cup fruit punch Gatorade

Directions

1. Purée all ingredients in a blender until smooth.

Makes 4 servings.

Nutritional Info
2 points
* Calories: 138.4
* Total Fat: 0.7 g
* Cholesterol: 0.8 mg
* Sodium: 42.1 mg
* Total Carbs: 32.4 g
* Dietary Fiber: 2.7 g
* Protein: 2.5 g

Havana Salad-From Eat Clean diet

Ingredients

• 1 cup avocado, peeled and diced
• 1 cup Roma tomatoes, chopped
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh cilantro, chopped
• 1 tsp cumin, ground
• 1/4 tsp black pepper, ground
• 4 cups brown rice, cooked
• 15 ounces black beans, cooked, rinsed and drained
• 1 tbsp extra virgin olive oil
• 2 tbsp balsamic vinegar

Directions

1. In a large bowl, combine the avocado, vinegar, olive oil, cumin and black pepper, and then toss.
2. Now add the rice, tomatoes, beans, parsley and cilantro, and mix thoroughly.
3. Let the salad chill in the refrigerator before serving.
4. the real calorie count for this dish is
   

Number of Servings: 6

Nutritional Info
5 points
Calories: 277
Fat: 7g
Carbs: 45g
Protein: 9g
Cholesterol: 0 mg
Dietary Fiber: 10.6 g

Red Wine Pears

Ingredients

• 4 Bosa Pears
• 3 cups Red Wine(cheaper the better,no sweet)
• 2 whole cloves
• 1/4 teaspoon each of nutmeg,allspice and pumpkin pie spice
• 1/2 cup Splenda brown sugar
• zest of an orange
• 1 square dark chocolate,70% cacoa

Directions

1. Mix all dry ingredients with the wine in large stock pot, cook on med high till boiling then add pears.
2. Turn down after 2o minutes to simmer till pears are soft,take them out cook down wine sauce.
   
3. Put the dark chocolate in a dish,add afew small nuts, add pears pour sauce over pears on the chocolate. This will melt into the wine! Enjoy.

Number of Servings: 4

Nutritional Info
2 points
* Calories: 123.3
* Total Fat: 0.8 g
* Cholesterol: 0.0 mg
* Sodium: 0.0 mg
* Total Carbs: 31.6 g
* Dietary Fiber: 5.0 g
* Protein: 0.8 g

Cottage Cheese Pancakes

Ingredients

Dry:

• 1 c Whole-wheat flour
• 1 tsp baking powder
• 2 tbsp sugar (maple sugar flakes)
• 1/2 tsp ground cinnamon
• 1/4 tsp sea salt

Wet:

• 8 egg whites
• 1 c fat-free cottage cheese
• 1 c fat-free plain yogurt
• Cooking Spray

Directions

1. Combine first five ingredients in a medium bowl. Make a well in the center.
2. Combine eggs, cottage cheese and yogurt in a small bowl. Pour into well. Stir until just moistened.
3. Heat a nonstick pan or griddle or prepare a skillet with cooking spray. Heat should be medium high. Use 1/4 cup of batter for each pancake. Cook until lightly browned on both sides. Keep warm in oven until all batter has been used up.
4. Serve with fruit.

**From the "Eat Clean Diet Cookbook" by Tosca Reno

Number of Servings: 12

Nutritional Info
1.5 points

• Calories: 84.0
• Total Fat: 0.3 g
• Cholesterol: 1.3 mg
• Sodium: 83.8 mg
• Total Carbs: 13.5 g
• Dietary Fiber: 1.6 g
• Protein: 7.0 g

GARLIC-ROSEMARY ROAST CHICKEN

Ingredients

• Olive or vegetable oil cooking spray
• 8 cloves garlic, finely chopped
• 3 tbsp fresh rosemary, finely chopped, plus sprigs for garnish
• 1 tsp salt
• 1 roasting chicken (6–7 lb)
• Kitchen twine
• 1 lemon, sliced (optional)

Directions

1. Heat oven to 400°.
   
2. Lightly coat a roasting pan and rack with cooking spray.
   
3. Combine garlic, rosemary and salt in a bowl.
   
4. Remove giblets and neck from chicken; trim fat.
   
5. Starting at the neck cavity, gently loosen skin from breasts and drumsticks; spread rosemary mixture evenly under skin.
   
6. Tuck wing tips under back of chicken; tie ends of drumsticks together with twine.
   
7. Season with additional salt and black pepper; place breast side up in pan.
   
8. Roast, basting twice with pan juices, until a meat thermometer inserted into thickest part of thigh (and not touching bone) reads 175°, about 1 3/4 hours.
   
9. Let stand 10 minutes before carving (remove skin).
   
10. Garnish with rosemary sprigs and lemon slices, if desired, and serve

Number of Servings: 8

Nutritional Info
2 points
* Calories: 178.5
* Total Fat: 4.2 g
* Cholesterol: 101.9 mg
* Sodium: 118.1 mg
* Total Carbs: 1.0 g
* Dietary Fiber: 0.1 g
* Protein: 32.1 g

Tuna Patties

Ingredients

• 1 can of tuna
• 2 large eggs
• 1.5 cups polenta or yellow cornmeal

Directions

1. Makes 4 medium sized tuna patties.
2. Preheat oven to 350 degrees
3. Grease cookie sheet with healthy oil spray.
4. Mix all ingrediants together then form into patties and bake for approximately 20 - 30 minutes. I like mine well done, if you don't like yours as crispy reduce baking time.

Number of Servings: 4

Nutritional Info
5 points
* Calories: 250.7
* Total Fat: 4.5 g
* Cholesterol: 118.6 mg
* Sodium: 186.9 mg
* Total Carbs: 35.5 g
* Dietary Fiber: 3.3 g
* Protein: 17.4 g

Apple & Banana Oatmeal Cake

Ingredients

• 2 cups dry oatmeal
• 1 1/2 tsp. baking powder
• 1 cup skim milk
• 1 egg
• 1 egg white
• 1/2 cup unsweetened applesauce
• 1/4 cup Splenda
• 2 mashed bananas (the riper, the better)
• 1/2 tap. cinnamon
• 1 tsp. vanilla

Directions

1. Mix together all ingredients.
2. Pour into 9" square pan sprayed with Pam.
3. Bake at 350 for about 40 minutes.

Number of Servings: 9

Nutritional Info
4 points
Calories: 211.3
Total Fat: 3.1 g
Cholesterol: 24.3 mg
Sodium: 110.6 mg
Total Carbs: 37.1 g
Dietary Fiber: 4.5 g
Protein: 8.2 g

Turkey Chili with Corn and Black Beans

Ingredients

• 20 oz. ground turkey
• 1 medium onion, chopped
• 1 medium red bell pepper, chopped
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tsp oregano
• 1 tbsp red pepper flakes (adjust to taste)
• 1 can diced tomatoes with juice
• 1 small can tomato sauce
• 1 can yellow corn
• 1 can black beans, rinsed
• 1 can seasoned chili beans

Directions

1. Brown turkey in large skillet or large, but shallow pot. After 1 minute, add onion, red bell pepper, and spices.
2. Cook until turkey is no longer pink.
3. Add canned ingredients and bring to a boil.
4. Reduce heat, cover, and simmer 30-45 minutes or until onions and peppers are soft.
5. If you have some wiggle room, garnish with light shredded jack and/or cheddar cheese, dollop of light sour cream, fresh cilantro, crushed tortilla chips, etc.

Number of Servings: 8

Nutritional Info
4 points
* Calories: 212.6
* Total Fat: 6.4 g
* Cholesterol: 0.0 mg
* Sodium: 361.5 mg
* Total Carbs: 21.1 g
* Dietary Fiber: 6.1 g
* Protein: 19.4 g

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