Monday, November 30, 2009

Blueberry Coffee Cake

  • 4 slightly beaten egg whites
  • 1 1/2 cups sugar
  • 1 1/2 Tbsp. margarine
  • 2 tsp. vanilla
  • 2 cups nonfat sour cream
  • 3 cups flour
  • 4 tsp. baking powder
  • 1 tsp. baking soda
  • 1 1/2 tsp. salt
  • 2 cups blueberries Topping:
  • 1/2 cup brown sugar
  • 1 1/2 tsp. cinnamon
  • 2 tsp. melted margarine
Combine egg whites, sugar, margarine, vanilla and lowfat sour cream. In separate bowl, combine flour, baking powder, baking soda, and salt, then add to batter. Pour half of batter into a 9 x 13 greased pan, top with blueberries, add the rest of batter. Combine topping ingredients and sprinkle over all. Bake at 350 degrees for 40 to 50 minutes.

Serves: 16 WW Pts: 5

Sunday, November 29, 2009

Best Cranberry Relish

  • 12 oz. bag fresh cranberries, washed and picked over
  • 2 medium (4 oz.) red apples, quartered and cored
  • 1 medium orange
  • 1 c. sugar
  • 2 oz. fresh pecans (optional)
Pulse the cranberries in the bowl of the food processor with the steel blade until they are chopped well but still somewhat coarse. Stop the processor and scrape down the sides of the bowl after the first few pulses. You don't want a puree, or the relish will be too watery. Err on the side of coarse rather than getting them too finely chopped. Remove to a large bowl and set aside.

Pare off the peel of the orange, trying to remove as little white pith as possible. Put the peel in the food processor bowl, fitted with the steel blade again. Peel the rest of the white pith off the orange and discard. (The white part is bitter. Don't worry if you get a little in, just try not to get most of it!) Cut the orange in half and then into quarters and remove the seeds. Place in the bowl with the peel. Put the apple quarters and the pecans (if using) in the bowl with the orange and its peel, and pulse until coarsely but thoroughly chopped, using the scraper halfway through again. Remove to the bowl with the cranberries.

Add the sugar to the bowl and mix all ingredients together thoroughly. Refrigerate until ready to serve. Will keep in a tightly covered container about 3 days before it gets mushy.

The whole recipe, with pecans, is 28 points. You can eat an ounce of it (a couple non heaping tablespoons) for 1 point. Without the pecans, it's 18 points, so you can maybe eat more of it for that same point. The pecans are worth the points, though!

Saturday, November 28, 2009

Make-Ahead Ooey-Gooey Sticky Buns

  • 1 package dry yeast (about 2 1/4 teaspoons)
  • 1 teaspoon granulated sugar
  • 1/4 cup warm water (105º to 115º)
  • 4 cups all-purpose flour -- divided
  • 1/4 cup granulated sugar
  • 1 teaspoon ground nutmeg
  • 3/4 teaspoon salt
  • 1 cup evaporated skim milk -- divided
  • 1/4 cup water
  • 1 large egg -- lightly beaten
  • Cooking spray
  • 1 1/4 cups packed dark brown sugar -- divided
  • 1/3 cup dark corn syrup
  • 2 tablespoons stick margarine or butter
  • 3/4 cup chopped pecans
  • 1 tablespoon ground cinnamon
Dissolve yeast and 1 teaspoon granulated sugar in 1/4 cup warm water in a small bowl; let stand 5 minutes. Lightly spoon flour into dry measuring cups; level with a knife. Place 33/4 cups flour, 1/4 cup granulated sugar, nutmeg, and salt in a food processor; pulse 2 times or until blended. Combine 2/3 cup milk, 1/4 cup water, and egg. With processor on, slowly add milk mixture and yeast mixture through food chute; process until dough forms a ball. Process for an additional
minute. Turn dough out onto a lightly floured surface; knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands.

Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85º), free from drafts, 45 minutes or until doubled in size. Combine 1/3 cup milk, 1 cup brown sugar, corn syrup, and margarine in a small saucepan; bring to a boil, stirring constantly. Remove from heat. Divide pecans evenly between 2 (9-inch) round cake pans coated with cooking spray. Top each with half of brown sugar mixture.

Punch dough down; let rest 5 minutes. Roll into a 24 × 10-inch rectangle on a lightly floured surface; coat entire surface of dough with cooking spray. Combine 1/4 cup brown sugar and cinnamon in a small bowl; sprinkle evenly over dough. Beginning with a long side, roll up jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Cut roll into 24 (1-inch) slices, using string
or dental floss. Arrange 12 slices, cut sides up, in each pan. Cover with plastic wrap coated with cooking spray, and let rise in refrigerator 8 to 24 hours or until doubled in size.

Preheat oven to 375º.

Bake rolls at 375º for 23 minutes. Run a knife around outside edges of pans. Place a plate upside down on top of pan; invert onto plate.

Serving size: 1 bun
4 points each
Yield: "2 dozen"

Per Serving (excluding unknown items): 187 Calories; 4g Fat (18.6% calories from fat); 4g Protein; 35g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 105mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 1 Other Carbohydrates.

NOTES : Mixer Variation: Combine yeast mixture, 3 cups flour, granulated sugar, nutmeg, and salt in a bowl. Add 2/3 cup milk, 1/4 cup water, and egg. Beat at medium speed of a mixer until blended. Turn dough out onto a lightly floured surface; knead until smooth and elastic (about 8 minutes); add enough remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands. Proceed to step 2.

Friday, November 27, 2009

Sausage-and-Herb Dressing

2 tablespoons butter or stick margarine
2 (4-ounce) links sweet Italian turkey sausage -- crumbled
2 cups onion -- chopped
2 cups fennel bulb -- chopped
1/2 cup celery -- chopped
3 garlic cloves -- minced
1 1/2 cups fat-free less-sodium chicken broth
1/3 cup fresh parsley -- chopped
1 1/2 teaspoons dried thyme
1 1/2 teaspoons dried oregano
1/2 teaspoon salt
12 cups French bread -- (about one 1-pound loaf) 1-inch cubes
1 cup green onions -- thinly sliced
1 large egg -- lightly beaten
Cooking spray

Preheat oven to 375º.

Melt the butter in a Dutch oven over medium-high heat. Add sausage; cook 4 minutes or until browned. Add chopped onion, fennel, celery, and garlic; sauté‚ 8 minutes. Stir in broth and next 4 ingredients (broth through salt), scraping pan to loosen browned bits. Remove from heat. Stir in bread, green onions, and egg. Spoon into a 13 x 9-inch baking dish coated with cooking spray. Bake at 375º for 35 minutes.

Servings: 13
Serving size: 3/4 cup
3 points per serving

Per Serving (excluding unknown items): 146 Calories; 5g Fat (28.3% calories from fat); 8g Protein; 19g Carbohydrate; 3g Dietary Fiber; 29mg Cholesterol; 471mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Thursday, November 26, 2009

Maple-Glazed Sweet Potatoes

  • 8 cups sweet potato -- (about 3 pounds) peeled and cut in
  • 1-inch cubes
  • 4 cups water
  • 1/4 cup lemon sections -- (about 1 large lemon)
  • 1/4 cup packed dark brown sugar
  • 3 tablespoons maple syrup
  • 2 tablespoons butter or stick margarine
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground red pepper
  • 1 dash salt
Combine first 3 ingredients in a large saucepan; bring to boil. Cook 20 minutes or until tender, stirring occasionally. Remove sweet potatoes from pan with a slotted spoon, reserving cooking liquid. Bring cooking liquid to a boil; cook until reduced to 1/3 cup (about 12 minutes). Stir in sugar and remaining ingredients. Stir in sweet potatoes; cook 2 minutes or until thoroughly heated.

Servings: 12
Serving size: 1/2 cup
2 points per serving

Per Serving (excluding unknown items): 141 Calories; 2g Fat (13.6% calories from fat); 2g Protein; 30g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 61mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Wednesday, November 25, 2009

White Cheddar-Potato Gratin

  • 2 pounds baking potato -- (about 5 cups) peeled and cut into
  • 1/4-inch-thick slices
  • 1 garlic clove -- minced
  • 1 (1-ounce) slice rye bread
  • 1 tablespoon butter or stick margarine -- melted
  • 1/4 cup all-purpose flour
  • 2 cups 1% low-fat milk
  • 1 cup white Cheddar cheese -- (4-ounces) shredded
  • 3/4 teaspoon salt
  • 1/8 teaspoon ground red pepper
  • Cooking spray
Place potato and garlic in a saucepan, and cover with water. Bring to a boil, and cook 8 minutes or just until tender. Drain.

While the potatoes are cooking, place bread in food processor; pulse 10 times or until coarse crumbs form to measure 1/2 cup. Combine the breadcrumbs and butter, and set aside.

Preheat oven to 350º.

Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a medium, heavy saucepan; gradually add milk, stirring with a whisk until blended. Place over medium heat; cook until thick (about 8 minutes), stirring constantly. Remove from heat; add cheese, salt, and pepper, and stir until melted. Arrange potato and garlic in an 11 x 7-inch baking dish coated with
cooking spray. Pour cheese sauce over potatoes. Sprinkle with breadcrumb mixture. Bake at 350º for 35 minutes or until bubbly. Let stand 10 minutes.

Servings: 10
serving size: 1/2 cup
3 points per serving

Per Serving (excluding unknown items): 167 Calories; 6g Fat (30.0% calories from fat); 7g Protein; 23g Carbohydrate; 2g Dietary Fiber; 14mg Cholesterol; 292mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat.

Tuesday, November 24, 2009

Low-POINTS Piecrust

  • 1 cup all-purpose flour
  • 1 tbsp sugar
  • 3 tbsp reduced-calorie margarine -- chilled and cut up
  • 2 tbsp water -- or 3 Tbsp (depending on dough)
Preheat oven to 400ºF.

Combine flour and sugar in a large bowl or food processor. Add margarine and process, or mix together with your fingers, until mixture resembles coarse meal. Add cold water, one tablespoon at a time, and process, or mix, until a manageable dough forms; turn dough out onto a lightly floured surface and roll into a 12-inch circle.

Press dough into the bottom and up the sides of a 9-inch pie pan or removable-bottom tart pan; prick the bottom all over with a fork, cover dough with foil and fill with dried beans or rice.

Bake 10 minutes. Remove beans and foil and bake until crust is golden brown, about 20 minutes more. Remove from oven and cool completely on a wire rack.

Per Serving (excluding unknown items): 82 Calories; 2g Fat (25.2% calories from
fat); 2g Protein; 14g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 53mg
Sodium. Exchanges: 1 Grain(Starch); 1/2 Fat; 0 Other Carbohydrates.

Serves | 8
POINTS per serving | 2

Monday, November 23, 2009

Chestnut-and-Sausage Stuffing

  • 1 teaspoon butter or stick margarine
  • 8 ounces sweet Italian turkey sausage
  • 3/4 cup onion -- finely chopped
  • 1/2 cup celery -- finely chopped
  • 1 cup tomato -- diced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rubbed sage
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 6 cups cubed French bread -- (about 8 slices) 1-inch cubes toasted
  • 1 1/2 cups fat-free less-sodium chicken broth
  • 1 cup chestnuts -- (about 1 pound in shell) shelled, cooked and coarsely chopped
Preheat oven to 350º.

Melt butter in a large nonstick skillet over medium-high heat. Add sausage; cook until browned, stirring to crumble. Add onion and celery; sauté‚ 4 minutes. Add tomato and the next 4 ingredients (tomato through pepper); sauté‚ 3 minutes.

Combine the sausage mixture, bread, broth, and chestnuts in a large bowl. Spoon into an 11 x 7-inch baking dish. Bake at 350º for 40 minutes.

Serves: 8
Serving size: 1/2 cup

Per Serving (excluding unknown items): 166 Calories; 4g Fat (23.0% calories from
fat); 10g Protein; 23g Carbohydrate; 3g Dietary Fiber; 24mg Cholesterol; 514mg
Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Sunday, November 22, 2009

Baked Eggplant Parmesan Style

  • 1 lg eggplant
  • 6 TBSP Seasoned bread crumbs
  • 4 TBSP Parmesan Cheese
  • 1/2 C Marinara sauce
  • 1 TBSP Olive Oil
  • 2 Serving Olive Oil Cooking Spray

Slice eggplant into 1/2" rounds. Sprinkle with salt and let swear in a collander for 15 mins.
Preheat ove to 375 degrees
In a bowl mix breadcrumbs, 1 TBSP Parmesan and 1 tsp Olive Oil.
Rinse sweated eggplant slices and pat dry. Spray cookie sheet with Olive Oil
Spray and lay eggplant slices into a single layer. Dip fingers in remaining
Olive oil and rub onto top facing parts of the eggplant slices. Bake like this for 10 minutes.

THEN: Remove from oven and turn slices. Scatter a thin layer of crumb mixture over eggplant slices. in center of each slice place 1 small spoonful of marinara sauce and top that with the rest of the Parmesan cheese.

Bake an additional 10-15 minutes, until eggplant is cooked through.

3 Points per serving (serving size is 4).

Saturday, November 21, 2009

Basic White Bread

  • 1/2 cup lukewarm (105-115F) fat-free milk
  • 1/2 cup lukewarm water
  • 2 teaspoons sugar
  • 1 envelope active dry yeast
  • 2 cups all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon fat-free milk

1. In a small bowl, combine the lukewarm milk, water and sugar; sprinkle with the yeast. Let stand until foamy, about 10 minutes.

2. In a food processor, combine the flour and salt. With the machine running, scrape the yeast mixture through the food tube just until the dough forms a ball. Knead the dough by pulsing until it is smooth and no longer sticky, about 30 times.

3. Spray a large bowl with nonstick cooking spray; place the dough in the bowl.
Cover loosely with plastic wrap or a damp towel and let the dough rise in a
warm, draft-free place until it doubles in volume, 40-50 minutes.

4. Punch down the dough; lightly sprinkle a work surface with flour. Turn out
the dough; pat into an 8x12" rectangle. Fold into thirds lengthwise, pinching
the seams to seal, and form into an 8" loaf. Spray an 8x4" loaf pan with
nonstick cooking spray. Place the dough in the pan, seamside down; cover with
plastic wrap or a damp towel and let it rise in a warm, draft-free place until
doubled in volume, 35-40 minutes. Preheat the oven to 425F.

5. Brush the bread with the teaspoon of milk. Bake on the center oven rack about
20 minutes; reduce the oven temperature to 375F. Bake until the bread is golden
brown, 25-30 minutes longer. Remove from the pan and cool completely on a rack.

- makes 16 servings
- Points per serving: 1

Cheese Bread variation:
Add w tablespoons grated Parmesan cheese, 3/4 cup shredded extra-sharp cheddar
cheese and a pinch each of cayenne pepper and ground nutmeg with the flour.
Points per serving: 2

Raisin Bread
Add 1 teaspoon cinnamon with the flour and sprinkle with 1/2 cup raisins just
before shaping the loaf in step 4.
Points per serving: 1

Friday, November 20, 2009

Bran Bread

  • 1 envelope active dry yeast
  • 1-1/3 cups lukewarm (105-115F) water
  • 2 cups all-purpose flour
  • 1 cup + 2 tablespoons wheat bran
  • 1/2 cup + 2 tablespoons whole-wheat flour
  • 2 teaspoons salt

1. In a small bowl, sprinkle the yeast over the water. Let stand until foamy, about 10 minutes.

2. In a food processor, combine the all-purpose flour, wheat bran, whole-wheat flour and salt. With the machine running, scrape the yeast mixture through the feed tube just until the dough forms a ball. Knead the dough by pulsing until it is smooth and no longer sticky, about 30 times.

3. Spray a large bowl with nonstick cooking spray; place the dough in the bowl. Cover loosely with plastic wrap or a damp towel and let the dough rise in a warm, draft-free place until it doubles in volume, about 1 hour.

4. Punch down the dough. Cover loosely with plastic wrap or a damp towel and let it rise in a warm, draft-free place about 30 minutes.

5. Punch down the dough, lightly sprinkle a work surface with flour. Turn out the dough, pat into an 8 x 12" rectangle. Fold into thirds, lengthwise, pinching the seams to seal, and form into an 8" loaf. Spray an 8 x 4" loaf pan with nonstick cooking spray. Place the loaf in the pan, seam-side down. Cover loosely with plastic wrap or a damp towel and let it rise until the dough is about 1"
above the rim of the pan, about 1 hour. Preheat the oven to 375F.

6. Lightly brush the loaf with water. Bake on the center oven rack until golden brown and the loaf sounds hollow when tapped on the bottom, 45-50 minutes. Remove from the pan and cool completely (preferably overnight) on a rack.

- makes 12 sevings
- Points per serving: 1

Thursday, November 19, 2009

Glorified Cauliflower

  • 1 small head cauliflower
  • 2 tbsp fat-free mayonnaise
  • 1 tsp mustard
  • 1 serving(s) tabasco sauce
  • FF cheese (the Kraft kind really melts)
Steam cauliflower until nearly done in microwave covered in wax paper. (Cover the cauliflower in wax paper, not the microwave.)

Mix together mustard, mayo, and a dash or two of tabasco sauce. You might also add a touch of garlic powder.

"Frost" head of cauliflower with mayo sauce. Sprinkle with cheese. Cover over again with wax paper. Let sit and melt. Before serving, zap for another 30 seconds or so in the microwave.

servings | 4
POINTS per serving | 0

Wednesday, November 18, 2009

Spicy Squash Soup

  • 3 cups low-salt chicken broth -- divided
  • 1 1/2 cups chopped onion
  • 1/2 teaspoon crushed red pepper (1/2 to 1 teaspoon)
  • 3 cups acorn squash -- peeled, cubed (1-1/4 pounds)
  • 1/2 teaspoon salt
  • 3 cups water
  • 1/2 cup uncooked long-grain rice
  • 1/4 cup chunky peanut butter
  • Chopped fresh parsley -- (optional)
Place 1/4 cup chicken broth in a large saucepan; bring to a boil. Add onion and crushed red pepper; cook 5 minutes or until tender. Add remaining 2-3/4 cups broth, squash, salt, and water; bring to a boil. Cover, reduce heat, and simmer for 20 minutes. Add rice; cover and
simmer 20 minutes or until squash and rice are tender.

Place peanut butter and half of soup in a blender; cover and process until smooth. Pour purée into a bowl. Repeat with remaining soup, and add to bowl, stirring well.

Serving Size : 7 servings at 1 cup

Per Serving (excluding unknown items): 152 Calories; 6g Fat (29.7% calories from fat); 9g Protein; 23g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 221mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat.

Tuesday, November 17, 2009

Mongolian Barbecued Beef

Traditionally served hot off the grill and stuffed into warm, sesame seed-studded flatbread; you can use warm sesame pita bread with good results.

  • 1/4 cup boiling water
  • 1 tablespoon + 1 teaspoon minced peeled gingerroot
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon hoisin sauce
  • 1 tablespoon rice wine or dry sherry
  • 1 1/2 teaspoons Asian sesame oil
  • 1 teaspoon firmly packed dark brown sugar
  • 1 garlic clove, minced
  • 1 pound trimmed beef sirloin or tenderloin, cut into thin 2" squares
  • 4 cups bean sprouts
  • 12 scallions, thinly sliced
  • 6 small sesame pitas, warmed
1. In a small heatproof bowl, combine the boiling water and 1 tablespoon of the ginger; cover and let steep about 10 minutes. Strain, discarding the solids, and set the ginger water aside.

2. To prepare the marinade, in a quart-size sealable plastic bag, combine the soy sauce, hoisin sauce, wine, oil, brown sugar, the remaining 1 teaspoon of the ginger and the garlic; add the beef. Seal the bag, squeezing out the air; turn to coat the beef. Refrigerate 1 hour, turning the bag occasionally.

3. Line the grill rack with several layers of foil; pierce in several places with a toothpick. Spray with nonstick cooking spray; set aside. Preheat the grill.

4. Drain the beef, discarding the marinade. Grill one-fourth of the beef, 5" from the coals, about 15 seconds. Sprinkle with one-fourth each of the bean sprouts and scallions. Toss the mixture gently with chopsticks. Continue tossing until the beef is nearly cooked through, about 1 minute, and transfer to a serving platter. Repeat with the remaining beef, bean sprouts and scallions.
Return the entire mixture to the grill and sprinkle with the ginger water; toss 1 minute to combine. Serve, with the pitas on the side.

- Makes 6 servings
- Points per serving: 5

Monday, November 16, 2009

Red, Gold, Black and Green Chili

  • 1/2 cup bulghur
  • 1/2 cup hot water
  • 3 cups undrained canned tomatoes (or 28 oz can)
  • 1 teaspoon Olive oil
  • 3 cups chopped onions
  • 3 garlic cloves, minced or pressed
  • 1 generous tsp ground cumin
  • 1 generous tsp chili powder
  • 1 Tbsp. Tabasco
  • 2 green bell peppers, chopped
  • 2 cups fresh or frozen cut corn
  • 1 1/2 cups drained, cooked black beans (14 oz can)
  • 1 1/2 cups drained, cooked kidney beans (14 oz can)
  • salt to taste
  • grated cheddar or Monterey jack cheese (optional- not included count in points listed)
  • chopped fresh cilantro (optional)
Place the bulghur, hot water, and about a cup of the juice from the canned tomatoes in a small saucepan. Cover and bring to a boil on high heat, then lower the heat and simmer gently.

While bulghur cooks, heat the olive oil in large saucepan. Sauté the onions, garlic, cumin, chili powder, and Tabasco or cayenne. When the onions are soft, stir in the bell peppers and sauté for 2-3 min. Chop the tomatoes right in the can (or just used diced tomatoes) and add them to the pan. Stir in the corn and beans, and heat thoroughly on low heat. Taste the bulghur. When it is cooked but still chewy, add it to the pan with its liquid. Cover and simmer for a few minutes for the flavors to meld. Add salt to taste. Serve plain or topped with grated cheese and cilantro.

Listed as 4-6 servings.

Makes a total of just shy of 9 cups at 2 points per cup.

Sunday, November 15, 2009


  • 2 egg whites, beaten (I use 1/4 c eggbeaters)
  • 1 c milk
  • 2 TBS unsweetened applesauce
  • 1 c flour
  • 2 TBS baking powder
  • 1/4 tsp salt
  • cinnamon to taste
  • 1/2 tsp vanilla
gradually mix all together with whisk until smooth. Let stand for 3-5 min to thicken.
spray skillet with Pam.

1/4 c batter for each pancake =4" pancake for 1 point, makes 10
or 1 TBS batter & you get 4 pancakes for 1 point
or use 1 tsp batter & get 12 quarter sized pancakes for 1 point

Saturday, November 14, 2009

Vermicelli with Sweet-Hot Beef

  • 1 pound ground chuck
  • 1/2 cup water
  • 1/4-cup raisins
  • 1 & 1/2 tsp. ground cumin
  • 1 & 1/4 tsp. pepper
  • 1/4 tsp. cinnamon
  • 1/8 tsp. red pepper
  • 1 (8 ounce) can tomato sauce
  • 2-tsp. lemon juice
  • 3 & 3/4 cups hot cooked vermicelli
  • Chopped Parsley (Optional)
Cook beef in a large non-stick skillet over medium-high heat until brown, stirring to crumble.
Drain in a colander; set aside. Wipe drippings from skillet with paper towel.
Return meat to skillet. Stir in water and next 7 ingredients; cook over low heat 15 minutes, stirring occasionally.
Remove from heat; stir in lemon juice. Spoon over vermicelli. Sprinkle with parsley, if desired.

Yield 5 serving, serving size 1/2-cup meat mixture and 3/4 cup pasta.
Points: 8, Calories, 358 per serving.

Friday, November 13, 2009

Bowties with Bacon, Peas and Blue Cheese

  • 1 pound bowtie pasta -- cooked according to directions on package
  • 4 strips bacon
  • 3 ounces blue cheese
  • 2 cups frozen peas
  • salt and pepper -- to taste
  1. While the pasta cooks, dice the bacon and crumble the blue cheese.
  2. In a large non-stick skillet, cook bacon over medium heat, stir until crisp.
  3. Remove the bacon to a plate. Pour off all but 1 Tbsp. of pan drippings.
  4. When pasta is done, stir peas into cooking water, drain well and turn pasta and peas into a large bowl. Add the bacon, cheese and reserved pan drippings and toss. Add salt and pepper to taste, toss to mix well.
  5. Serve warm, or can be served cold as a salad.
Serving Size : 8
WWPoints: 6

Thursday, November 12, 2009

Cottage Cheese Oatmeal Pancakes

In a food processor fitted with the steel blade, grind 1 c. rolled oats with 1 Tbsp. brown sugar and 1/2 tsp. cinnamon (optional) until the grains are fine like flour. Empty the oats and sugar out of the food procesor and set the mixture aside. Blend 1 c. lowfat cottage cheese with 2 tsps. vanilla extract in the food processor until it's perfecty smooth, about 3-5 minutes. Scrape sides down as necessary, to get all the cottage cheese smooth. With a mixer, beat the whites of three eggs until they hold a peak that's just beginning to be stiff. Do not overbeat the egg whites, as this will prevent them from blending into the other ingredients. (A softer peak is better than overbeating them, so err on the side of caution here!)

Combine the cottage cheese and oatmeal/sugar mixture thoroughly in a large bowl. Fold in the egg whites gently with a spatula, beginning with a small amount and then adding the rest. You want to lighten the batter, as the egg whites are the only leavening agent. The batter should be thick, but if it seems too thick, you can thin it with a tablespoon of skim milk. This batter won't be as pourable as most pancake batter, so you may need to spread it a bit when frying
the pancakes. Bake on a nonstick skillet or griddle coated with cooking spray. Flip when the edges are set and there are a few bubbles surfacing on the pancakes. Makes eight 3-4" pancakes,
serving 2-4 people depending on appetite.

The whole recipe is 8 points, so if you make 8 pancakes from it, they'd be one point each. If you make 4 large pancakes from it, they'd be 2 points each.

Wednesday, November 11, 2009

Zucchini meatloaf muffins

  • 16 ounces lean ground beef
  • 1/2 c + 1 Tbl dried fine bread crumbs
  • 1/4 cup finely chopped onion
  • 3/4 cup shredded unpeeled zucchini
  • 2 tsp italian seasoning *
  • 1 cup (8 oz) tomato sauce *
  • 2 tsp splenda
  • 1/2 cup + 1 Tbl. reduced fat Mozarella cheese shredded
Preheat oven to 375 degrees. Spray 6 wells of a muffin pan with olive oil flavored cooking spray. In a large bowl, combine meat, bread crumbs, onion and zucchini, 1 tsp Italian seasoning, and 1/2 cup tomato sauce. Mix well to combine. Evenly divide meat mixture between prepared muffin cups and make an indentation in the center of each. In a small bowl, combine remaining 1/2 cup
tomato sauce, splenda and remaining 1 tsp Italian seasoning. Stir in mozzarella cheese. Evenly spoon about 1 Tbl sauce mixture into the indentation of each muffin. Bake for 30 to 35 minutess. Place muffin pan on a wire rack and let set for 5 minutes. Fill unused muffin wells with water to protect the muffin pan.

192 calories, 8 grams fat, 1 gram fiber (4 WW points)

Tuesday, November 10, 2009

Chocolate Zucchini Brownies

  • 1 1/2 cup all-purpose flour
  • 1/3 cup unsweetened cocoa powder
  • 1 teaspoon baking soda
  • 1 cup pourable Sugar Twin or Sprinkle Sweet
  • 1/2 cup Land O Lakes nonfat sour cream
  • 1/2 cup water
  • 2 teaspoon vanilla extract
  • 1 cup grated unpeeled zucchini
  • 1/4 cup (1 oz) chopped pecans
1. Preheat oven to 350 degrees F. Spray an 11-by-7-inch biscuit pan with nonstick butter flavored cooking spray. In a large bowl, combine flour, cocoa, baking soda, and Sugar Twin. Add sour cream, water, & vanilla extract. Mix well to combine. Fold in zucchini and pecans. Spread intoevenly into prepared biscuit pan Bake for 25 to 30 minutes. Place biscuit pan on a wire rack and allow to cool. Cut into 16 bars. Makes 8 servings (2 each). Freezes well.

Serving size (2 brownies):
Per serving: 135 Cal, 3g Fat, 4g Pro, 23g Carb, 179mg Sod, 28mg Calc, 2g Fib
Diabetic Exchanges: 1 1/2 Starch/Carbohydrate, 1/2 Fat
Weight Watcher Points: 3 Points

Monday, November 9, 2009

Apple Zucchini Muffins

  • 1 1/2 cups Bisquick Reduced Fat Baking Mix
  • 1/2 cup granular Splenda
  • 1 teaspoon baking powder
  • 1 teaspoon Apple Pie Spice or Cinnamon
  • 1 cup (2 small) cored, peeled, and finely chopped cooking apples
  • 1 cup grated unpeeled zucchini
  • 2 eggs or equivalent in egg substitute
  • 1/4 cup reduced-calorie margarine
  • 1/4 cup Land O Lakes no-fat sour cream
  • 1 teaspoon vanilla extract
Preheat oven to 350 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, Splenda, baking powder, and Apple Pie Spice. Stir in apples and zucchini. In a small bowl, combine eggs, margarine, sour cream, and vanilla extract. Add liquid mixture to dry mixture. Mix gently just to combine. Evenly spoon batter into prepared muffin wells. Bake for 20 to 22 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set for 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Serves 8 Freezes well.

Each serving equals:
145 calories, 5 gm Fa, 4 gm Pr, 21 gm Ca, 385 mg So, 47 mg Cl, 1 gm Fi
DIABETIC: 1 1/2 St/Ca, 1 Fa

Sunday, November 8, 2009

Zucchini Bread

  • 1 1/2cups all purpose flour (you can use 1/2 white, 1 cup whole wheat)
  • 1 (4 serving) package Jello sugar free instant vanilla pudding mix
  • 1/3 cup Splenda
  • 1 teaspoon baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/2 teaspoon baking powder
  • 1 cup shredded unpeeled zucchini
  • 1/2 cup + 1 tablespoon raisins (puffed up in microwave first)
  • 2 eggs or equivalent in egg substitute
  • 2 tablespoons vegetable oil
  • 1 teaspoon vanilla extract
  • 3/4 cup unsweetened applesauce
Preheat oven to 350 degrees. Spray a 9x5 inch loaf pan with butter flavored cooking spray. In a medium bowl, combine flour, dry pudding mix, sugar twin, baking soda, cinnamon, and baking powder. Add zucchini and raisins. Mix well to combine. In a small bowl, beat eggs with fork. Add vegetable oil, vanilla extract, and applesauce. Mix well to combine. Stir egg mixture into flour
mixture, mixing just until moistened. Pour batter into prepared loaf pan. Bake 50 minutes or until a toothpick inserted in center comes out clean. Cool in pan on a wire rack 5 minutes. Remove from pan and continue cooling on wire rack. Cut into 8 thick and 16 thin slices.

Diabetic: 1 Starch, 1 Fat, 1 Fruit 201 calories, 5gm Fat, 5gm Protein, 34gm Carbo, 434mg Sodium, 2gm Fiber

Saturday, November 7, 2009

Turkey Chipotle Chili

2 whole chipotles OR 1 or 2 canned chipotles in adobo OR 2 t to 4 t chipotle powder (be careful, chipotles can be hot so go light)
1 1/4 c water -- boiling if using regular chipotles
2 1/2 lbs fresh tomatillos OR 3 to 4 cans (18 each) whole tomatillos, drained
2 lg onions -- chopped
10 clove garlic -- minced & divided (1/4 of this set aside)
Pam oil spray
2 1/2 T ground cumin
2 lbs ground turkey
2 c chicken stock
1 bay leaf
1 1/2 t dried oregano -- crumbled
3 t salt (or to taste)
2 bell peppers -- chopped
8 ozs to 10 ozs whole green chiles -- roasted & chopped (drained
first if using canned)
1 1/2 T cornmeal
19 ozs or more canned white beans OR black beans(up to 38 ozs) --
rinsed & drained well
1 c chopped cilantro
some sour cream -- for serving (opt)
some tortillla chips -- for serving (opt)

1. If using dried chipotles, stem and seed them and place in a small bow. Let the boiling water sit until the boil stops (a few seconds) then pour over the chipotles. Let them soak for 30 to 60 minutes. Purée the chipotles and water in a blender. Set aside.
2. If using canned chipotles, purée them with the 1 C of water in a blender. Set aside.
3. If using fresh tomatillos, discard the papery husks, wash the tomatillos well to get rid of their sticky coating, and blanch them in boiling water for 5 minutes. Drain the blanched tomatillos and in a blender purée them OR the canned tomatillos. Set aside.
4. Spray a heavy 7-qt pot (or larger) well with Pam, and cook onions and 3/4 of the minced garlic over moderate heat, stirring frequently, until the onions are softened. You may need to add a Tablespoon of water if they stick, but try to do without. You want to saute, not steam them! A little browning is fine...
5. Add cumin, and cook , stirring, for 30 seconds.
6. Add turkey and cook the mixture, stirring and breaking up the lumps, until the turkey is no longer pink.
7. Add the chipotle purée, the tomatillo purée, the broth, the bay leaf, the oregano, and the salt.
8. Simmer , uncovered, adding more water if necessary to keep the turkey barely covered, for 1 hour.
9. Stir in the bell pepper, green chiles, and cornmeal.
10. Simmer, stirring occasionally, for 30 minutes.
11. Stir in the beans, cilantro, the remaining minced garlic, and salt to taste.
12. Simmer the chili for 3 to 5 minutes, or until the beans are heated through, and discard the bay leaf.
13. Serve with tortilla chips and sour cream OR as a filling for tacos.

Serves 10, at an estimated 3 pts. a serving without the sour cream and tortilla chip garnish

NOTES : • This is also a great taco filling when simmered until thick.

• Canned Chipotles: these come in an adobo sauce...just take two chiles out to use in the chili (you don't need to rinse the adobo off or seed & devein the chiles...if you are really sensitive to
the "heat", you certainly can try seeding & deveining OR just use one chipotle). Place the rest of the chiles on a wax-paper lined tray & freeze individually, bagging them & storing in freezer when ready to use for another recipe.

You can also store them in a tightly sealed jar in the fridge almost indefinitely.

• Advance Preparation: May be made up to 3 days in advance: cool in refrgerator, uncovered, then cover.

• Keeping: Keeps for about 3 days in fridge OR may be frozen. It loses a lot of flavor after about 4 days.

• Tomatillos: the supply at my store is variable so, any time the tomatillos look good, I buy them & then freeze: discard the papery husks, wash them well (scrub a bit with a sponge because they will have a sticky film & bits of husk still stuck on that you want to get rid of), towel-dry, & store in a plastic zipper freezer bag in the freezer. Just defrost when ready to use.

You can also use a couple 28 oz. cans of tomatillos, if you can find them. They're usually in the Hispanic section of the supermarket. Fresh ones are worth the extra step, though, in my

Friday, November 6, 2009

Chicken with Creamy Mushroom Sauce

  • 1 Tbsp olive oil or canola oil
  • 1½ tsp flour
  • 2½ oz fresh button mushrooms, sliced
  • 3 scallions, chopped
  • 1 cup light evaporated milk, canned
  • 1 onion, finely chopped
  • 4 boneless breasts
  • 1 Tbsp lemon juice
  • 1 pinch salt and pepper
  • 2 tsp mustard
Combine chicken with onion, lemon juice, oil, salt and pepper, stand 15 minutes.

Heat pan, add chicken mixture, cook until tender, turning once. Remove chicken from pan, add mushrooms, scallions and mustard to pan, cook 1 minute.

Add combined flour and light evaporated milk, bring to boil stirring, spoon over chicken.

Serves: 4
Calories: 350
Fat: 12.0 g
Carbohydrates: 33.0 g
Protein: 22.0 g
Cholesterol: 5.0 mg
Sodium: 270 mg
Saturated Fat: 0.3 g
Fiber: 0.0 g

Thursday, November 5, 2009

Chicken with Cherry-Balsamic Sauce

  • 1 tablespoon vegetable oil
  • 4 boneless, skinless chicken breast halves
  • 1 medium onion, cut into thin wedges
  • 1 small green bell pepper, cut into thin strips
  • 1 can (16 1/2 ounces) sweet cherries, drained
  • 1/4 cup honey
  • 1/4 cup balsamic vinegar
  • 2 teaspoons cornstarch
  • 1 teaspoon dried thyme, crushed

In large skillet, heat oil over medium-high heat until hot. Add chicken breasts and cook just until brown on both sides.Remove to plate; set aside.

Reduce heat to medium. Add onion and green pepper to skillet; cook and stir for 5 to 6 minutes or until pepper is crisp-tender. Stir in cherries.

In small bowl, combine honey, vinegar, cornstarch and thyme; mix until blended and cornstarch is dissolved. Gradually add to skillet; cook, stirring, until liquid in skillet thickens. Reduce heat to low. Return chicken to pan, cover and cook 5 to 8 minutes or until chicken is cooked through.

Serves 4

Nutrition information per serving-protein: 27g; total fat 6g; saturated fat: 1g; carbohydrate: 24g; fiber: 1g; sodium: 332mg; cholesterol: 73mg; calories: 263

Wednesday, November 4, 2009

Chicken Stroganaff

  • 6 skinless,boneless chicken breast halves
  • 1 can 98% fat-free cream of mushroom(or chicken)
  • 16 oz. fat-free sour cream
  • 1 envelope onion soup mix
Put frozen chicken breasts in bottom of crock pot. Combine soup,sour cream,onion soup mix and pour over chicken. Cook on low for 7 hours. Make 6 servings. May be served over noodles or rice,but be sure to to add those points.

6 servings

Tuesday, November 3, 2009

Chicken Enchiladas

  • 1 Pound Boneless skinless chicken breast -- small pieces
  • 1 Red Bell Pepper -- Chopped
  • 1 Green Bell Pepper -- Chopped
  • 1/2 Cup Chopped Onion
  • 1 Tablespoon Chopped Fresh Cilantro
  • 16 Ounces fat free refried beans
  • 10 Ounces Enchilada sauce
  • 8 Ounces Tomato Sauce
  • 8 Flour Tortilla
  • 3 Ounces Shredded lowfat Cheddar cheese
  • Plain nonfat yogurt if desired

Heat oven to 350°F. Spray 13x9-inch (3-quart) baking idsh with nonstick cooking spray. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Stir-0fray chicken for 2 minutes. Add bell peppers, onion and cilantro, stir-fray for 3 - 4 minutes or until chicken is no longer pink. Remove from heat; stir in beans.

In medium bowl, combine enchilada sauce and tomato sauce; blend well. Spoon 2 Tablespoons of the sauce into bottom of spray-coated baking dish; reserve remainign sauce. Spoon 1/2 cup chicken filling down center of each tortilla; roll up. Place, seam side down, in baking dish. Pour reserved sauce over enchiladas; cover.

Bake at 350°F. for 30 to 40 minutes until thoroughly heated. Sprinkle with cheese. Let stand 5 minutes to melt cheese. Serve with yogurt.

Per serving: 440 Calories (kcal); 11g Total Fat; (23% calories from fat); 27g Protein; 57g Carbohydrate; 47mg Cholesterol; 900mg Sodium

6 WW Points
Serving Size : 8

Monday, November 2, 2009

Chicken and mustard sauce

  • 2 tsp light margarine
  • ½ cup fat free mayonnaise
  • 2 skinless, boneless chicken breasts (4 1/2 oz each)
  • 3 spring onions
  • 1 Tbsp chicken stock powder
  • 1 Tbsp mustard
Heat margarine in a skillet, add the chicken and spring onions; cook fillets 3-4 minutes on each side or until cooked through. Transfer to heated serving plates.

Remove pan from heat; add mayonnaise, chicken stock, lemon rind and mustard to pan. Season to taste with pepper, stirring to combine ingredients.

Spoon mustard sauce over the cooked chicken. Serve accompanied by salad or fresh vegetables.

Calories: 200 cals Fat: 5.0 g Carbohydrates: 10.0 g Protein: 28.0 g Cholesterol: 70.0 mg Sodium: 369 mg Saturated Fat: 0.5 g Fiber: 1.0 g

Sunday, November 1, 2009

Applesauce Oatmeal Muffins

Try mixing up a batch of these filling muffins and freezing the leftovers. They warm up wonderfully in the microwave when every minute counts during those morning rush hours.
  • 1-1/2 c. (4-1/2 oz.) uncooked oats
  • 3/4 c. flour
  • 1/2 tsp. cinnamon
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1 c. unsweetened applesauce
  • 1/4 c. skim milk
  • 2 Tbsp.+2 tsp. vegetable oil
  • 1/2 cup Splenda
  • 1 egg, beaten, or equivalent in egg substitute
  • 1/4 c. raisins
Preheat oven to 350. In a large bowl, combine oats, flour, cinnamon, baking powder, baking soda and salt. Add applesauce, milk, veg. oil, Splenda, egg, and raisins. Spray muffins tins with butter-flavored cooking spray or line with paper liners. Spray the liners with baking spray so they will peel off easily.

Fill 12 muffin wells 3/4 full. Bake 20-25 min, or until muffins test done.

Hint: fill unused muffin wells with water. It protects the muffin tin and ensures even baking.

Serves 12 - freezes well - 2 points per muffin

Each serving equals:
118 calories, 3 gm Fa, 3 gm Pr, 19 gm Ca, 114 mg So, 1 Fi
Diabetic: 1 St, 1/2 Fr

Note: Try add one peeled and diced apple to this recipe. You can also sprinkled them with splenda and cinnamon (combined). It really punches them up and makes them super moist and delicious. Just warm them for about 10-12 seconds in the microwave.

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.