Saturday, October 31, 2009

Delicious Blueberry Lemon Muffins

  • 1 1/2 cups Bisquick Reduced Fat Baking Mix
  • 1 (4-serving) Package Jell-o sugar-free lemon gelatin
  • 3/4 cup Yoplait plain fat-free yogurt
  • 1/3 cup Carnation Nonfat Dry Milk Powder
  • 1/4 cup water
  • 1 tablespoon + 1 teaspoon pourable Sugar Twin.
  • (I used Splenda)
  • 1 1/2 cups fresh blueberries

Preheat oven to 375 degrees. Spray 8 wells of a 12-hole muffin pan with butter-flavored cooking spray or line with paper liners. In a large bowl, combine baking mix and dry gelatin. In a small bowl, combine yogurt, dry milk powder and water. Add yogart mixture to baking mix mixture. Mix gently just to combine. Stir in blueberries. Evenly spoon mixture into prepared muffin wells.
Sprinkle 1/2 teaspoon Splend or Sugar Twin overtop of each. Bake for 20 to 25 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Serves 8 - Each serving equals 2 points per muffin:
126 Calories, 2 gmFa, 4 gm Pr, 23 gm Ca, 322 mg So, 97 mg Cl, l gm Fi Diabetic: 1 1/2 St/Ca

Hint: Fill unused muffin wells with water. It protects athe muffin tin and ensures even baking. Also, spray the muffin liners with baking spray to make sure they come off easily.

Friday, October 30, 2009

Paradise Banana Bread

You can make 8 muffins instead of a loaf and bake them for 20 minutes They are
3 points each and worth it!
  • 1 cup and 2 Tab. Bisquick Reduced Fat Baki8ng Mix
  • 6 Tab. purchased graham cracker crumbs or 6(2 1/2-inch) graham crackers
  • 1/2 cup pourable Sugar Twin or Sprinkle Sweet
  • 1/4 cup(1 ounce) chopped macadamias or walnuts
  • 2/3 cup(2 ripe medium) mashed bananas
  • 1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, drained
  • 2 Tab. Land o Lakes no-fat sour cream
  • 1 teas. rum extract
Preheat oven to 350 degrees. Spray 9x5 inch loaf pan with butter-flavored cooking spray. In a large bowl, combine baking mix, graham cracker crumbs, and Sugar Twin. Stir in macadamia nuts. In a small bowl, combine mashed bananas, pineapple, sour cream, and rum extract. Add banana mixture to baking mix mixture. Mix gently just to combine. Spread batter evenly into prepared loaf pan. Bake for 55 to 65 minutes or until a toothpick inserted in center comes out
clean. Place loaf pan on a wire rack and let set for 5 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 8 thick or 16 thin slices.

Serves 8
3 points

140 calories 4gm fat 2 gm protein 24gm carbohydrate 236 mg sodium 31 mg calcuim
1 gm fiber
Diabetic: 1 starch, 1 fruit, 1/2 fat

Thursday, October 29, 2009

breakfast smoothie

Crush two ice cubes in the blender.

Then, add:
  • 1 small frozen banana (3 oz.), cut in 1" or smaller pieces--1 pt.
  • 1 tube Stoneyfield yogurt (the ones that are packaged for kids)--1 pt.
  • 4 oz. skim milk or Silk vanilla soymilk--1 pt.
  • Blend this until it's pretty smooth. Then, while the blender's going, add:
  • 1 Tbsp. or one scoop (whatever the serving size is) unsweetened protein
  • powder--1 pt. (I use either rice protein or Genisoy Ultra XT Plain protein
  • powder.)
Blend this until the protein powder is incorporated and pour out into a 16 oz. glass.

You can substitute 1 pts. worth of any frozen fruit, but bananas are nice b/c they are sweet and make a creamy texture. This recipe has at least 15 grams of protein, more if you use the
Genisoy brand protein powder.

Wednesday, October 28, 2009

Spinach Salad

  • 10 oz. bag fresh spinach
  • 2 oz. (1/2 a pkg.) Saladena goat cheese crumbles
  • 11 oz. can Dole mandarin oranges
  • 1 ts. good olive oil, or sesame oil (hot chili sesame oil is tasty but spicy)
  • a couple dashes cayenne pepper (unless using spicy oil)
  • 1/4 cup toasted wheat germ (optional)
Rinse spinach and spin dry. Tear into small pieces and divide into two large bowls. Drain the oranges, reserving the juice, and divide the oranges between the two bowls. Put the juice in a small jar, along with the oil and the finely crumbled goat cheese and the cayenne (if the oil isn't spicy.) Shake well, and pour over the salads. Sprinkle each bowl with 1/8 cup of the
toasted wheat germ, if desired.

(serves 2)
per serving ( counts with wheat germ in parentheses) :

230 (284) calories
4 (5.5) gr. fat
1 (3) gr. fiber

5 (6) points per serving

Tuesday, October 27, 2009

Margarita Chicken

  • 1/4 cup orange juice juice and zest of one lime
  • 2 Tbls tequila ¼ tsp hot pepper flakes
  • 1/4 tsp cumin 1 clove garlic, crushed
  • 1 T oil (recipe called for canola, I used olive)

Mix together and marinade your chicken, then grill. The original recipe called for thighs, but breast are of course better (tasting and points). It was yummy!

Monday, October 26, 2009

pumpkin cake

1 regular can of pumpkin
1 box of cake mix. I like spice cake or carrot cake.

mix both ingredients and cook as directed.

2pts per slice depending on the cake mix.

Sunday, October 25, 2009

Black Bean Brownies

can of black beans - pureed (some people drain then put back in the can and fill with water...others just puree everything...juice & works either way)
a box of brownie mix

Depending on the mix - it will be 2-3 points per brownie.

Saturday, October 24, 2009


  • 6 3oz boneless chicken breasts
  • 2 19oz jars of Picante sauce (the original poster suggested one mild and
  • one medium)
  • 49 oz chicken broth
  • 48oz canned Great Northern beans
  • 1 tsp. cumin
  • 1 tsp. garlic powder
Boil the chicken and shred the meat. Combine all ingredients in a large pan. Bring to a boil and simmer for 20 minutes. Simmer longer if you want the soup to cook down a bit.

15 servings, 1 cup = 2 POINTS

Friday, October 23, 2009

Pineapple Angel Food Cake

  • 19 oz can of crushed pineapple
  • angel food cake mix

Mix in a bowl. Spray pan, let sit for 20 minutes and bake!

12 pieces at 2 points each

Thursday, October 22, 2009

French Apple Streusel Pie

  • 3 cups (6 small) cored, peeled, and sliced apples
  • 1 1/2 teaspoons apple pie spice (I used cinnamon)
  • 1 cup Bisquick Reduced Fat Baking Mix (Divided)
  • 1/2 cup Splenda
  • 1/2 cup skim milk
  • 2 eggs or equivalent in substitute
  • 1 Tablespoon no-fat sour cream
  • 2 Tablespoons Brown Sugar Twin (I was out so used brown sugar)
  • 1/4 cup (1 ounce) chopped pecans
  • 1 tablespoon + 1 teaspoon reduced-calorie margarine
  1. Preheat oven to 325. Spray 9-inch pie plate with butter flavored cooking spray.
  2. In a large bowl, combine apple slices and Apple Pie Spice. Evenly spoon into prepared pie plate.
  3. In same bowl, combine 3/4 cup baking mix, Splenda, skim milk, eggs, and sour cream. Mix well until blended. Pour mixture evenly over apple slices.
  4. In a medium bowl, combine remaining 1/4 cup baking mix, Brown Sugar Twin, and pecans.
  5. Add margarine. Mix with a pastry blender or fork until mixture is crumbly. Evenly sprinkle crumb mixture over top.
  6. Bake 40-50 minutes or until a knife insert4ed near center comes out clean. Place pie plate on a wire rack and let set for at least 15 minutes.
Cut into 8 servings. 3 points a slice

Wednesday, October 21, 2009


  • 4 C. shredded cabbage
  • 1/2 C. chopped green pepper AND chopped onion
  • 1 chopped carrot

  • 1/4 C. cider vinegar
  • 1/2 C. apple juice or cider
  • 3 T. vegetable oil
  • 1/3 cup Splenda
  • 1 tsp. celery seed
  • 1 tsp. dry mustard
  • 1 tsp. salt
  • 1/8 tsp. pepper

Combine slaw ingredients. Whisk together dressing ingredients. Pour over slaw. Toss to blend. Refrigerate. Makes 4 large servings.

Diabetic Exchange: 1 vegetable, 1 fat

2 pt. per serving

Tuesday, October 20, 2009

Sour Cream Salsa Chicken

  • 4 chicken breast halves without skin
  • 1 package taco seasoning mix
  • 1 cup salsa
  • 2 tablespoons cornstarch
  • 1/4 cup sour cream -- fat removed

Spray crockpot with cooking spray. Add the chicken breasts. Sprinkle taco seasoning over chicken. Top with salsa. cook on low for 6-8 hours. When ready to serve, remove the chicken from the pot. Place the cornstarch in a 1/4 cup water and stir well. Stir the cornstarch mixture into salsa sauce. Stir in sour cream.

Serving Size : 4
4 pts / serving"

Monday, October 19, 2009

Crock Pot Baked Lima Beans

  • 8 cups lima beans -- cooked under tender
  • 1/4 cup Bull's-Eye Spicy Hot BBQ Sauce
  • 1/4 cup dark brown sugar
  • 2 tsp mustard powder
  • 1 cans no salt added stewed tomatoes -- (2 oz) (2 to 14)
  • 1 can peeled tomatoes (I used Rienzi canned -- (1 oz) (1 to 28) peeled Italian plum tomatoes)
  • 2 chopped onions
1. Put lima beans, stewed tomatoes, peeled tomatoes, and onions in the crock pot.
2. Mix together the BBQ sauce, dark brown sugar, and mustard powder. Add the mixture to the crock pot.
3. Mix all the ingredients in the crock pot thoroughly.
4. Cook on HIGH for 5 - 6 hours.

Yield: 32 servings
Serving size = 1/2 cup
1/2 cup = 1 point and about 100 mg sodium

Sunday, October 18, 2009

Turkey Taco Junk

  • 1 pound ground turkey -- cooked
  • 2 cups pinto beans -- cooked
  • 1 can NS corn niblets -- (11 ounce)
  • 2 cans NS stewed tomatoes -- (14 ounce)
  • 1 can peeled tomatoes -- (28 ounce)
  • 1 cup salsa
  • 2 onions -- chopped
  • 1 packet Taco Seasoning Mix -- McCormick
  • 4 Tablespoons Buttermilk Ranch mix -- Tone's (optional)
1. Add all ingredients to crock pot, mixing thoroughly.
2. Cook on HIGH 1 hour, then cook on LOW 5 hours.

Yield: 12 servings
Serving Size = 1 cup
1 cup = 3 points

(Variation: Add 1 packet Ranch Dressing mix, BUT the sodium count will at least be DOUBLED if you do! So, please remember to adjust mg sodium per serving if you add it.)

Per Serving (excluding unknown items): 2246 Calories; 43g Fat (17.1% calories from fat); 168g Protein; 300g Carbohydrate; 105g Dietary Fiber; 359mg Cholesterol; 3925mg Sodium. Exchanges: 16 Grain(Starch); 15 Lean Meat; 6 Vegetable; 1/2 Fat; 1 1/2 Other Carbohydrates.

Saturday, October 17, 2009

Crock Pot LF Cassoulet

  • 1 pound sweet Italian style turkey sausage
  • 1 pound boneless and skinless chicken breasts
  • 1 pound boneless pork loin cutlets
  • 1 cans cannellini beans -- (2 oz) drained (2 to 15)
  • 1 can diced tomatoes -- (1 oz) drained (1 to 15)
  • 1/2 cup Welch's white grape juice
  • 1 tsp poultry seasoning -- (1 to 1 1/2)
  • 1/2 tsp black pepper
  • 1 large stalk celery -- chopped
  • 1 medium carrot -- chopped
  • 1 medium onion -- chopped
  • 4 cloves garlic -- minced (4 to 5)
  • 1 bay leaf
  • 2 Baguettes (A very nice touch - especially because the cannellini beans plus the grain makes the
  • combination a major protein :)
1. Spray the crock pot with non-stick cooking spray.
2. Cook the turkey sausage thoroughly (I cooked mine in a covered non-stick pan.)
3. Let sausage cool while you clean and chop/mince the celery, carrots, on ion, and garlic.
4. Coin slice the sausages.
5. Add the white grape juice, celery, carrots, onions, garlic, drained diced tomatoes, and drained cannellini beans to the crock pot - - now, add the black pepper and poultry seasoning (and salt, if you wish) to this mixture, blending thoroughly.
6. Layer the pork, chicken breasts, and cut up sausage on top of the bean/veggie mixture.
7. Top with the bay leaf.
8. Cook on HIGH 1 hour, then cook on LOW for 7 more hours.
If you get the baguettes (a type of hearty French bread), you will probably love soaking it in the delicious gravy, too :)

Yield: 6 servings (as described below) plus some extra meat, which comes in handy in case anyone would like more than a 4 oz portion of the meats.

Serving Size = 4 oz portion of meats + 1/2 cup of the bean/veggie/gravy mixture
(small chunks of each type of meat and keep adding until it weighs 4 oz)
1 serving = 6 points
Optional addtion: 1 oz portion (about a 2" slice) of baguette = 2 points

Friday, October 16, 2009

Chocolate Amaretto Cheesecake

  • Six 2 1/2" Chocolate Graham Cracker Squares made into crumbs
  • 2 1/3 cups of part-skim ricotta cheese
  • 4 oz. nonfat cream cheese
  • 1/2 cup water
  • 1/4 cup unsweetened cocoa powder
  • 1 egg
  • 3 Tbsp All-Purpose Flour
  • 2 Tbsp Amaretto Liquor
  • 2 Tbsp semisweet chocolate chips

1. Preheat oven to 300 degrees. Spray an 8 Springfoam Pan with nonstick cooking spray (I used a pie pan and that worked well). Sprinkle the Cracker crumbs over the bottom.

2. In a blender or food processor, puree the ricotta and cream cheeses, the sugar, cocoa, egg, flour, liquear and vanilla; stir in the chocolate chips.

3. Pour the cheese mixture over the crumbs. Bake until a knife comes out clean, about 1 1/2 hours. Cool completely. Refrifgerate, covered for 3 hours.

Try freezing this after cutting 12 pieces and heat up one at a time to satisfy chocolate cravings.

99 calories, 2 gram fat, 1 g fiber
12 servings, 2 points per serving!

Thursday, October 15, 2009

Buffalo Chicken Lasagna

  • 12 lasagna noodles, uncooked
  • 1 lb skinless boneless chicken breast, cubed
  • 4 cups low-fat spaghetti sauce, no more than
  • 2 grams fat per serving
  • 1 1/2 cups water
  • 2-3 Tbsp. hot sauce
  • 2 Tbsp. vinegar
  • 1 tsp. garlic salt
  • 15 oz. nonfat ricotta cheese
  • 1/2 cup egg substitute
  • 3/4 cup crumbled blue cheese
Preheat oven to 350*F. Spray a large nonstick skillet with nonstick cooking spray; place over medium high heat until hot. Add chicken and saute 4 minutes.

Drain well. Stir in spaghetti sauce, water, hot sauce, vinegar and garlic salt. In a small bowl, combine ricotta cheese and egg substitute; set aside.

Spray a 9x13 baking pan with cooking spray. Spread 1 cup of the sauce over the bottom of the pan. Arrange 3 or 4 pieces of lasagna over sauce. Spread with sauce, then layer with the ricotta mixture. Repeat layers until all ingredients are used, ending with sauce. Cover and bake for 1 hour 10 minutes.

Uncover and sprinkle with bleu cheese and bake 5 more minutes, uncovered. Cover and let stand 15 minutes before serving.

Makes 9 servings/ 6 pts per serving

Wednesday, October 14, 2009

Crock-Pot Chicken with Lima Beans

  • 1 whole chicken, cut up and skin removed (don't use giblets/back/etc.)
  • Salt and pepper
  • 1 tbsp. vegetable oil
  • 1 16 oz. bag of lima beans
  • 2 large (10 oz. raw weight each) potatoes, washed and cubed
  • 1 c. chicken broth
  • 1/4 tsp. thyme (or rosemary)

Season chicken with salt and pepper. Heat oil in skillet; cook chicken in oil until browned on both sides.

Combine chicken and remaining ingredients in crock-pot. Cover and cook on Low for 4-6 hours.

Serves 4 (7 pts./serv.)

Tuesday, October 13, 2009


  • 1 1/2 cups sugar
  • 3/4 cup light butter
  • 1 teaspoon vanilla extract
  • 2 each eggs
  • 4 cups flour
  • 2 teaspoons cream of tartar
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 tablespoons sugar
  • 1 1/2 teaspoons cinnamon

Combine 1 1/2 cups sugar and butter. Beat at medium speed of a mixer until light and fluffy. Add vanill and egs, beat well. Combine flour, cream of tartar, baking soda and salt. Add to creamed mixture, beating well. Cover and chill 2 hours.

Preheat oven to 400.

Combine 2 tablespoons sugar and cinnamon in a small bowl. Stir well and set aside.

Shape dough into 1-inch balls. Roll in sugar mixture. Place 2 inches apart on a making sheet coated with cooking spray.

Bake at 400 F for 8 minutes or until lightly browned. Let cool on pan for 1 minute. Remove from pan. Let cool completely on wire racks.

Serving Size : 72

Per Serving (excluding unknown items): 53 Calories; 1g Fat (19.6% calories from
fat); 1g Protein; 10g Carbohydrate; trace Dietary Fiber; 9mg Cholesterol; 46mg
Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other

ONE Weight Watchers Point

Monday, October 12, 2009

8 Can Soup

  • 1 Can Corn
  • 1 Can French style green beans
  • 1 Can tomatoes
  • 1 Can potatoes – sliced
  • 1 Can Veg All
  • 1 Can Hormel Chili with beans
  • 1 Can Hormel Chili without beans
  • 1 Can Campbell’s Chunky Vegetable Beef Soup
  • 1 Can kidney beans
Do Not drain cans.

Mix, heat and eat.

This soup freezes well. Measure out 1 ½ cups for a single serving and put in the freezer. When you need it, just pop it in the microwave for about 5 minutes and it’s ready to eat.

Serves 12, 3pts for 1 serving, 15 oz. = 1 can, 1 serving = 1 ½ cups

Sunday, October 11, 2009

Jolly Jelly

  • 1 packet strawberry or blackcurrant sugar-free jelly
  • 200 g pot very low-fat fromage frais
  • Make the jelly as instructed on the packet and leave to set.
  • Whizz the set jelly in a blender, until it changes colour and has hundreds of bubbles.
  • Add the fromage frais and whizz until liquid again.
  • Place in a dish and refrigerate for at least an hour to re-set.
1 Point per recipe

Saturday, October 10, 2009

Frosted Celebration Cake

  • Betty Crocker Super Moist Yellow Cake Mix
  • 3 Egg Whites
  • 1/3 cup Unsweetened Apple Sauce
  • 1 sm can Mandarin Oranges in Juice
  • 8 oz Cool Whip Lite
  • 1 pkg Sugar Free Instant Pudding Mix (dry)
  • 1 sm can Crushed Pineapple in own Juice
Preheat oven 350. Spray an 13 x 9 pan with cooking spray. Mix the cake mix, egg whites, apple sauce, and the oranges with their juice. Pour into the prepared pan. Bake 25-30 minutes until a toothpick comes out clean. Cool the cake completely.

For the frosting, gently fold together the Cool Whip, the pudding mix and the pineapple with its juice. Frost the cake. The frosted cake should be stored in the refrigerator.

18 servings, 3 POINTS each (I think 12 servings would be about 4 points each)

mini chocolate cheesecakes

  • 10 piece(s) chocolate wafer(s), crumbled
  • 1 1/2 cup(s) fat-free cottage cheese
  • 1/4 cup(s) unsweetened cocoa
  • 1/4 cup(s) sugar
  • 1 tsp vanilla extract
  • 3 medium egg white(s)
  • 3 tbsp cornstarch
  • 1/2 cup(s) lite whipped topping
1.. Preheat oven to 350ºF. Coat 12 muffin cups with cooking spray; divide wafer crumbs among cups.

2.. Cream cottage cheese in a food processor until fluffy, about 1 minute. Add remaining ingredients, except whipped topping, and process until smooth, about 30 seconds more. If you do not have a food processor, this can be done with an electric mixer although the final product will not be as smooth and creamy.

3.. Divide batter among muffin cups. Bake until firm, about 20 minutes; cool completely. Trace each muffin cup with a knife to loosen cheesecakes, remove from muffin cups and garnish each with 2 teaspoons of whipped topping.

Serves | 12

POINTS per serving | 1

Instant Fruit Freeze

Keep a few cans of peaches, pears, apricots, or other fruit in the freezer so you'll always be ready to make this super-quick dessert. Enjoy plain or over fresh fruit.

  • 1-16-ounce can of juice-packed fruit
  • frozen solid

1. When ready to eat, run can under hot water for 1 minute.
2. Open can and place fruit in blender or food processor.
3. Process until it is the texture of sherbet. Scoop into
4 sherbet cups.

4 servings

I would just go by the points for the can and make my portions from there. A smaller can of fruit cocktail would work and the whole can is only 3 pts

Sourdough-Sausage Stuffing

  • 3 turkey Italian sausage links (about 11 ounces)
  • 1 teaspoon olive oil
  • 2 cups chopped onion
  • 2 cups chopped celery
  • 2 tablespoons chopped fresh parsley
  • 2 teaspoons dried rubbed sage
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried marjoram
  • 1/2 teaspoon black pepper
  • 12 cups cubed sourdough bread (about 1 pound) -- (1/2-inch)
  • 1 (16-ounce) can fat-free, less-sodium chicken broth
  • Cooking spray
Preheat oven to 350º.

Remove casings from sausage. Heat oil in a large nonstick skillet over
medium-high heat; add sausage, and sauté 5 minutes until browned, stirring to
crumble. Add onion and celery, and sauté 3 minutes. Stir in parsley and next 5
ingredients (parsley through pepper). Place sausage mixture in a large bowl;
stir in bread and broth. Spoon stuffing into an 11 × 7-inch baking dish coated
with cooking spray. Cover and bake at 350º for 15 minutes. Uncover; bake an
additional 20 minutes or until golden brown.

Servings: 9
Serving size: 1 cup
5 points per serving

Per Serving (excluding unknown items): 248 Calories; 6g Fat (20.5% calories from
fat); 15g Protein; 36g Carbohydrate; 3g Dietary Fiber; 30mg Cholesterol; 867mg
Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat.

NOTES : If you have only one oven, make the stuffing first, and keep it warm;
then pop it back into the oven for a quick reheat before serving.

Friday, October 9, 2009

Connie's Berry Cobbler

  • 2/3 cup whole wheat pastry flour
  • 1/3 cup sugar
  • 1 1/2 teaspoons baking powder
  • 2/3 cup fat free half-and-half
  • 1 1/2 cups blueberries
  • 1 cup raspberries
  • 1 teaspoon almond extract
  • cooking spray

Combine Dry Ingredients in a bowl. Add half and half, and extract, and whisk until smooth. Gently fold in fruit. Lightly spray a casserole dish with cooking spray. Pour in batter. Bake in a preheated 350 degree oven for 40 minutes or until lightly browned.

Servings : 8
2-points per serving

Per Serving : 142 Calories; 1g Fat (5.3% calories from fat); 3g Protein; 31g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 113mg Sodium. Exchanges: 1/2 Fruit; 0 Non-Fat Milk; 1/2 Other Carbohydrates.

Thursday, October 8, 2009

Chicken with a Kick

  • 1 pkg (1 pound) boneless, skinless Chicken Breasts
  • 1 16oz can Tomato Sauce
  • 1 16oz can Black Beans, lightly drained
  • 1 16oz can Fiesta (or sweet) Corn, drained
  • 1 cup Green Pepper, chopped
  • 1 cup Onion, diced
  • 1 tbsp Chili Powder
  • 1 tbsp Tabasco Pepper Sauce
  • salt to taste

Spray a casserole dish with Pam. Cut up the chicken into bite size pieces. Mix all the ingredients together well in the casserole dish.

Preheat oven to 350 degrees. Cook for one hour.

6 servings - 3 pts per serving

Wednesday, October 7, 2009

Black Bean & Corn Salad

  • 1 can - whole kernel corn
  • 1 can - black beans
  • 1/4 c - red onions
  • 4 TBSP - cilantro
  • 2 TBSP - lime juice
  • 2 TBSP - ground cumin
Just mix all of the ingredients together and squeeze the lime juice on last. Mix and refrigerate.

Yields 8 servings. 1/2 C = 1 pt

***TIP-Rinse the black beans off with water and drain, to reduce sodium by 40%.

Tuesday, October 6, 2009

Grilled Fish w/ Pineapple Salsa

  • 1/2 C - refrigerated salsa
  • 1 8 oz Can- pineapple tidbits (drained)
  • 4 6 oz - Frozen grouper fillets (thawed)
  • Olive Oil flavored cooking spray
  • 1 tsp - minced garlic
  • 1/2 tsp - salt
  • 1/4 tsp - fresly ground black pepper
  • chopped fresh cilantro (optional)
1. Prepare grill (or just George Foreman like I did! ;))
2. Combine salsa & pineapple; set aside.
3. Coat fish with cooking spray, and rub garlic evenly over fish. Sprinkle fish evenly w/ salt & pepper. Place fish on grill rack coated w/ cooking spray; cover and gill 4-5 minutes on each side or until fish flakes easily when tested w/ a fork.

Serve fish w/ pineapple salsa on top; sprinkle w/ chopped fresh cilantro, if desired.
Yeild: 4 servings (serving size: 1 fillet and 1/4 cup of salsa) = 4 pts!!!!

You can make asparagus to accompany the meal and serve w/ brown rice.

Monday, October 5, 2009

Buffalo Chicken Salad

  • 1 c of tomatoes
  • 2 cups of lettuce
  • 1 red bell pepper
  • 1 cup of celery
  • 2 TBSP of hot sauce or wing sauce (more to taste)
  • 1 tsp of Olive oil
  • 2 TBSP of fat free ranch or blue cheese salad dressing
  • 6 oz boneless skinless chicken breast
  • salt and pepper to taste.
Cut the chicken into small strips. Toss w/ hot sauce, olive oil, salt and pepper. Broil chicken for 4-6 minutes. Assemble salad w/ ranch or blue cheese dressing. Add chicken and add'l hot sauce if desired.


You can also add 1/4 c of fat free cheese instead of previously mentioned items above and get 7 pts.

Sunday, October 4, 2009


Take one or two frying chickens cut up, or about 12 pieces of chicken of your choice. Remove skin. Place baking dish. Bake, at 400° for 20 minutes. Turn chicken and bake for another 20 minutes. Take two cans Reduced Fat Cream of Mushroom soup and mix with two packages onion
soup (dry) mix and mix together with one can of water. Pour over chicken and bake another 20 minutes.

Good served over rice.

You can add a bag of frozen mixed vegetables along with the soup and cook an extra 10 or 15 minutes.

the gravy (is good over rice) and is only 2 ½ points per ½ cup serving.

Saturday, October 3, 2009

White Bean-Tomato Pasta

  • 6 oz. uncooked penne pasta
  • 1 (19 oz.) can cannellini beans, rinsed and drained
  • 1 1/2 cups halved grape tomatoes
  • 1/2 cup chopped pitted kalamata olives
  • 1/4 cup chopped fresh basil
  • 1 1/2 Tbsp. blasamic vinegar
  • 1 Tbsp. olive oil
  • 1/4 tsp. salt
  • 1/4 tsp. freshly ground black pepper
Cook pasta, omitting salt and fat. Place beans in a colander; drain pasta over beans, reserving 2 Tbsp. pasta water. Combine beans, pasta, reserved water, tomatoes, and next 6 ingredeints. Toss well.

Yeild: 4 servings (1 3/4 cup per serving.)
6 points

This recipe is as a meatless main dish, but can be served this cold as a pasta salad side dish.

10 ways to sneak fitness, nutrition and motivation into your days

Choose fruit to quell a sweet tooth. I have a big sweet tooth. When it calls, I try to eat a serving of fruit first. Fresh berries and yogurt, an apple with peanut butter or a simple fruit smoothie all pack nutrition and sweetness into a low-calorie package. Most of the time, these fruity treats do the trick, but if not, I'll choose a sweet snack knowing that I have boosted my fruit quota for the day before giving in.

Practice good posture in front of the computer. Try to be aware of your posture at work. You can set up your desk so that the computer screen is higher (to discourage slumping and slouching). Try to keep your back straight and abs engaged (belly button pulled toward the spine). Good posture, believe it or not, takes a lot of work. Most of us don't have the strength and endurance to maintain proper posture (while standing or sitting) for very long, so it's something that you can been working on developing. If you have trouble sitting with good posture, start small. Set a few reminders on your computer (or a post-it note on your planner) to remind you to think about it and readjust throughout the day. Your posture will improve, your core will be stronger and I bet you'll experience less pain in your neck, shoulders and lower back, too.

Add fruit to pancakes, waffles, ice cream and other desserts. If your going to go with a sugary breakfast treat like pancakes, add fruit to them like nobody's business. I pour one serving of blueberries (per person) into the batter. Top the finished product with another 2-3 servings of fresh fruit: bananas, blackberries, strawberries, chopped apples, pears—anything you like. I know that pancakes doused in syrup aren't exactly a healthy breakfast, but by adding some low-cal, filling, antioxidant-powered fruit to the meal, you know you're getting some good nutrition along with your sugar fix. Same goes with ice cream. Try to add one serving of fruit to a serving of ice cream. It "stretches" your dessert further and boosts the nutrition of the final product. Next time you have a hankering for a dessert, look for a fruit-based one. It might not exactly be health food, but it's better than a sugary treat sans the fruit.

Sit on a stability ball. You can make this one small change at home or at work. It helps to sit with better posture and encourages you to keep your abs engaged for better balance and core strength. You can sit on a ball while you watch TV, use the computer at home, or sit at work. If you're going to be sitting, you might as well make it work for you!

Commit to 10 minutes of fitness. I don't care if you've never exercised or if you're a triathlete. Committing to 10 minutes of fitness can help you stick with a solid fitness program—and be successful on the days you really don't want to exercise. This is one of the best tricks to staying fit. You can do a lot in 10 minutes. Every minute counts. Even five minutes can help pave the way to a fitter you.

Look at SparkPages and popular blogs. Spend a little bit of time each day perusing SparkPages and reading the popular blog posts on I am amazed at the positivity and success of others, and some of them have great tips and ideas, too! If you ever think that you can't do it, look at some of these success stories to put your problems into perspective. Seeing so many people who have lost 50, 100, even 150 pounds or more makes me feel like my problems are miniscule in comparison and that I can go to the gym or bypass the Boston cream pie in the fridge if they were able to accomplish such great things. This quick motivational trick will help you stay focused. You may even help you meet some new SparkFriends!

Practice portion control. Measuring and consuming smaller portions of your foods is one of the easiest ways to make changes to your diet without feeling deprived. You can enjoy dessert, pasta, and other comfort foods as part of your healthy diet as long as you watch your portions. When it comes to treats, read labels and serve yourself a single portion. At your favorite restaurant, cut down on the calories and fat simply by eating half of the meal and saving the rest for later. If you ate half the size of meals you're accustomed to, you'd be eating half the calories, fat and sodium—a small change that will really add up.

Add more veggies to frozen meals. Of course, cooking meals from scratch is an important thing if you want to eat healthier. But we don't always have the time or energy to do that. If you rely on frozen lunches (like Amy's brand) a couple times per week, but they never seem to be very filling or high enough in vegetables. A good standby is frozen broccoli. Add at least 2 servings of it to every frozen meal. It boosts the veggie content and it's EASY. If you don't like the taste, try another vegetable you do like—or mix it into your meal to make it go down easier.

Walk through the office. If you sit in front of the computer for more than eight hours each day, as I'm sure many of you do. Email is a nice timesaver, but try to get up at least once or twice each hour—whether walking to a co-worker's desk instead of emailing, heading to the café to get another cup of water, or choosing to use the restroom on the other side of the office. It's a chance to stretch your legs and add a few more steps to an otherwise sedentary day.

Exercise in front of the TV. Most nights, there's nothing I'd rather do than watch TV. You can do some simple core exercises, such as Pilates, while watching your favorite shows—or at least during the commercials. Even if you just do three sets of 10 repetitions, it's better than sitting still!

Interestingly, not everyone is a fan of this approach. Associate professor at the NYU School of Medicine, Marc Siegal, MD, told WebMD that the idea of stealth health is, "a small, gimmicky idea to target people with very unhealthy lifestyles," and that these small actions are like "using a Band-aid to stop a hemorrhage." In other words, stealth health isn't a long-term answer for the very people who need to make the most drastic changes to save their health. I can understand how some health conditions are dire and require immediate, sometimes drastic, changes, but I'm not sure I agree. I think that many people are overwhelmed by what it takes to get healthy, lose weight, or start exercising. Overhauling your diet, lifestyle, and exercise routine (or lack thereof) overnight is mind-boggling! This approach sets many people up for failure, causing them to give up before they even try. But starting with small tasks is manageable. Certainly, eating a piece of
fresh fruit each day—even if that's the only healthy thing you do—matters, don't you think?

Friday, October 2, 2009

Banana Nut Muffins

Banana Nut Muffins

12 Servings, 4 points each (3 without nuts)

4 Small bananas
2 Cups Flour
1/2 Cup Toasted Wheat Br
1 Large egg
1/4 Cup Fat free egg substitute
1/2 Cup applesauce
1/2 Cup sugar
1/2 Cup Splenda
1 tsp vanilla extract
1 tsp salt
1 tsp baking powder
1 tsp baking soda
1/2 Chopped walnuts (optional)

Preheat oven to 350.

In a large bowl, mash the bananas well with a mixer. Stir in the sugar and Splenda and allow to stand for about 15 minutes.

Add eggs & applesauce and beat well. Add the rest of the ingredients and mix it thoroughly.

Pour equal amounts of batter into a prepared 12 cupcake pan (spray with vegetable spray). Bake for about 40 - 45 minutes - ready when you stick a toothpick in and it comes out clean.

Remove from oven and let stand for about 10 minutes before removing from pan and cooling on wire rack.

Thursday, October 1, 2009

Spinach Artichoke Lasagna

  • 1 Medium onion, chopped (1/2 cup)
  • 2Cloves garlic, finely chopped
  • 1Can (14 oz) chicken broth
  • 1Can (14 oz) artichoke hearts, drained, coarsely chopped
  • 1Box (9 oz) Green Giant® frozen chopped spinach, thawed, squeezed to drain
  • 1Jar (ragu light Parmesan or Alfredo pasta sauce
  • 9Uncooked lasagna noodles
  • 2Cups 2% shredded mozzarella cheese
  • Package (4 oz) feta cheese (1 cup)
  1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
  2. Spray 12-inch skillet with cooking spray; heat over medium-high heat. Add onion and garlic; cook about 3 minutes, stirring occasionally, until onion is crisp-tender. Stir in broth. Heat to boiling. Stir in artichokes and spinach; reduce heat. Cover; simmer 5 minutes. Stir in pasta sauce.
  3. Spread 1/4 of the artichoke mixture in bottom of baking dish; top with 3 noodles. Sprinkle with 3/4 cup of the mozzarella cheese. Repeat layers twice Spread with remaining artichoke mixture; sprinkle with remaining mozzarella cheese. Sprinkle with feta cheese.
  4. Cover and bake 40 minutes. Uncover and bake about 15 minutes longer or until noodles are tender and lasagna is bubbly. Let stand 10 to 15 minutes before cutting..
  5. High Altitude (3500-6500 ft): Heat oven to 375°F. Cover; bake 45 minutes. Uncover; bake about 15 minutes longer.
servings 6
Points 9

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.