Thursday, December 31, 2009


  • 6 oz. imitation crab meat
  • 2 Tbsp. light mayo
  • Chopped green onion or chives
  • 1/2 to 1 tsp. mustard
  • 1/4 cup fat free sour cream
  • onion powder (to taste)
  • salt and pepper (to taste)
  • 1 cup cooked macaroni noodles
Cook noodles and measure out 1 cup. Run cold water over the noodles to chill them. Mix the shredded or diced crab pieces with the pasts. Mix in green onions or chives. In a separate bowl, mix remaining ingredients. Pour sauce over pasta mixture and stir well. Put it in the fridge for a few hours or overnight to let the flavors blend.

2 big servings, 5 POINTS each

Tips: You can also add other things liked chopped celery, and you can serve it on lettuce leaves to make it look fancy. The last time I made it, I used Trader Joe's Lemon Mayonnaise, which is kind of spicy, to add more zip. You could also use a sharp mustard.

Wednesday, December 30, 2009

Skillet Pork and Warm Pineapple Salsa

  • 2 tsp. olive oil, divided
  • 4 (4-oz.) boneless loin pork chops
  • 1 tsp. salt-free Jamaican jerk seasoning (such as Spice Islands)
  • 1/2 tsp. salt
  • 1/8 tsp. ground red pepper
  • 1 1/3 cups pineapple chunks
  • 1/2 cup coarsely chopped onion
  • 1 Tbsp. fresh lime juice
  • 1 small jalapeño pepper, seeded and chopped

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle both sides of pork with jerk seasoning, salt, and red pepper. Add pork to pan; cook 4 minutes on each side or until done. Remove pork from pan; cover and keep warm.

Add remaining 1 teaspoon oil to skillet. Add pineapple, reserving 2 tablespoons juice. Add onion; cook 2 minutes or until lightly browned, stirring frequently. Stir in lime juice, jalapeño, and
reserved pineapple juice. Serve warm salsa over pork.

Makes four servings (serving size: 1 chop and 1/2 cup salsa).

Per Serving (excluding unknown items): 255 Calories; 13g Fat (47.6% calories from fat); 18g Protein; 15g Carbohydrate; 1g Dietary Fiber; 56mg Cholesterol; 312mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1 Fat.

Tuesday, December 29, 2009

Roast Curried Cornish Hens

  • 2 - 1 1/2 pounds Cornish hens
  • 1/3 cup orange juice
  • 1/4 cup curry powder
  • 2 tablespoons mango chutney
  • 2 teaspoons vegetable oil
  • 2 teaspoons grated peeled fresh ginger
  • 1/4 teaspoon salt
  • nonstick cooking spray
  • 2 cups water
1. Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Split hens in half lengthwise; set aside. Combine juice and next 5 ingredients in a large zip-top plastic bag. Add hens; seal bag, and marinate in refrigerator 8 hours or overnight.
2. Preheat oven to 500 F.
3. Coat a shallow roasting pan with cooking spray; add water to pan. Remove hens from plastic bag. Remove hens from plastic bag, reserving marinade. Place hen halves, skin sides up, in pan with water. Bake at 500 F for 30 minutes or until hens are done, basting occasionally with reserved marinade. Remove and discard skin before serving.

Yield: 4 servings (serving size: 1 hen half).
Selections: 4 P/M. Per serving: Calories 225 (30 % from fat); Protein 34.1 g; fat 7.5 g (sat 2 g); Carbohydrates 2.8 g; Fiber 0.5 g; Cholesterol 99 mg; Iron 1.8 mg; Sodium 132 mg; Calcium
26 mg.

Monday, December 28, 2009

Chicken Stroganoff

  • 1 pound frozen boneless skinless chicken breasts
  • 1 can fat free cream of mushroom soup
  • 16 oz. Carton fat free sour cream
  • 1 envelope dry onion soup mix
Put frozen chicken in bottom of crock pot. Mix soup, sour cream, onion soup mix and pour over chicken. Cook on low for 7 hours.

Makes 6 servings. Serve over rice or noodles, but be sure to add those points.

Servings: 6
Points: 4

Sunday, December 27, 2009

Weight Watchers Christmas Welcome Soup

  • 1 (11 ounce) can beef consomme
  • 1 (46 fluid ounce) can V8 vegetable juice
  • 1 dash Tabasco sauce
  • 1 dash worcestershire sauce
  • 4 cloves
  • 2 bay leaves

1. Heat at a low simmer, all ingredients for 1 hour or use a crock pot).
2. Serve hot in tea cups.

Makes 8 servings
WW POINTS per serving: 1
Nutritional information per serving: 42 calories, 0.2g fat, 1.4g fiber

Saturday, December 26, 2009

Sugar Cookies

  • 3/4 cup all purpose flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 cup sugar plus
  • 2 tablespoons sugar
  • 2 1/2 tablespoons butter or margarine
  • 2 tablespoons fat-free egg substitute
  • 1/2 teaspoon vanilla extract
  • 1/4 cup reduced-fat ready-to-serve vanilla -- frosting
  • Assorted colored sugars
1. Preheat the oven to 375 degrees F. In a small bowl, combine the flour, baking powder, & salt. In a medium bowl, with an electric mixer on medium speed, beat the sugar, and butter until light and fluffy. Beat in the egg substitute and vanilla; stir in the flour mixture.
2. On a lightly floured surface, turn out the dough. If necessary, knead in up to 2 tablespoons flour, 1 tablespoon at a time, to make a firm dough. Roll out to 1/8" thick. Dip 2" cookie cutters in flour; cut the dough into shapes. Transfer the cookies to a large nonstick baking sheet. Bake until the cookies are lightly golden on the bottom, 8-10 minutes. Cool completely on wire racks.
3. With a small pastry brush, brush the cookies with the frosting; if necessary, thin the frosting with a little water. Sprinkle the cookies with the colored sugars.

Tip: Bake and decorate the sugar cookies a day ahead. Place them in a single layer on a wire rack and cover loosely with plastic wrap. Cookies cut in fanciful shapes lend a festive air to a party; if you like, use 2" alphabet cookie cutters and cut out "Happy Birthday" and your child's name." Serving size (1 cookie)

Serving Size - 1 cookie - 1 Point

According to the cookbook: Per serving: 45 Cal, 1g Fat (1g sat fat), 3mg Chol, 49mg Sod, 8g Carb, 0g Fiber, 0g Pro, 1mg Calc

Weight Watcher Points: 1

Friday, December 25, 2009


  • 1 15oz can pumpkin (not the pumpkin pie mix)
  • 5 oz evaporated milk
  • 3/4 cup Splenda
  • 1 tsp. Cinnamon
  • 1/4 tsp. cloves
  • 1/2 tsp. ground ginger
  • 2 eggs
Combine all the ingredients. Spray a pie pan with a little cooking spray. Pour the pumpkin mixture directly into the pan. Bake at 375 for about 35 minutes or until firmly set.

8 servings, 1 POINT each

Christmas Quesadillas

  • 1 tablespoon vegetable oil
  • 1 large onion -- diced
  • 1 green pepper -- diced
  • 1 red pepper -- diced
  • 1 clove garlic -- minced
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 2 tablespoons chopped fresh cilantro -- *I prefer Ital. parsley
  • 12 8 inch flour tortilla -- 6 to 7 inch
  • 6 ounces monterey jack cheese with jalapeno chilies -- shredded
  • Cilantro leaves, whole -- for garnish
  • 1 hot pepper -- for garnish
In a non-stick 10-inch skillet, heat oil over medium heat. Add onion and peppers and cook , stirring often, 15 minutes or until golden and tender. Add garlic, cumin, and salt, and cook 5 minutes longer, stirring often. Remove skillet from heat; stir in cilantro (or parsley).

Place 6 tortillas on work surface. Spread pepper mixture on tortillas; sprinkle with cheese. Top with remaining tortillas to make 6 quesadillas. Cover well (so they don't dry out) and refrigerate
assembled quesadillas up to 6 hours before serving.

To complete:
Preheat oven to 450°F. Place quesadillas on 2 large cookie sheets and bake 8 minutes, or until lightly browned on both sides, turning over once during cooking time. Remove from oven to cutting board; cut each quesadilla into 8 wedges. Top each wedge with a cilantro leaf (or parsley sprig) for garnish. Garnish platter with a hot red pepper.

Serve immediately. Makes 48 wedges. 2 points

Per Serving (excluding unknown items): 127 Calories; 3g Fat (22.4% calories from fat); 3g Protein; 21g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 195mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat.

NOTES : Therefore... each wedge = 1 WW point, a serving of 2 wedges = 2 WW Points

Thursday, December 24, 2009


  • 1 cup light brown sugar, packed
  • 4 tsp reduced-calorie margarine, softened to room temperature
  • 1 cup canned pumpkin (not pumpkin pie mix)
  • 1 large egg
  • 1 large egg white
  • 1/3 cup buttermilk
  • 1 1/4 cups flour
  • 1 1/2 cups uncooked old-fashioned oats
  • 1 Tbsp pumpkin pie spice (or a mix of cinnamon, allspice, cloves and nutmet)
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 2/3 cup dried cranberries
Heat oven to 350. Coat a 13x9 pan with cooking spray and then dust lightly with a little flour. In a large bowl cream the sugar and margarine with an electric mixer. Beat in the egg, egg white, pumpkin and buttermilk. In another bowl, combine flour, oats, pumpkin pie spice, baking soda and salt. Stir the dry ingredients into the pumpkin mixture until just moistened. Stir the cranberries gently into the mixture. Spread the batter in the pan. Bake for 20 to 25 minutes
or until center springs back when lightly pressed.

18 servings, 3 POINTS each

Acorn Squash And Sweet Potato

  • 1 large onion -- chopped; 1 C
  • 1 1/2 pounds Sweet Potatoes -- peeled and cubed (about 5 C)
  • 1 small acorn squash -- quartered, seeded, pared (about 4 C)
  • 13 3/4 ounces Chicken Broth -- vegetarian
  • 4 tablespoons Skim milk -- to 6 T
  • 1/2 teaspoon Salt
  • 1/4 teaspoon White Pepper
  • 1/4 cup Nonfat Sour Cream -- optional
  • Ground Nutmeg -- optional
Saute onion in broth or water in lg. saucepan over med. heat until onion is translucent, about 6 min. Add potatoes, squash and broth. Simmer, covered, until veggies are tender, about 25 min. Cool slightly.

Working in batches, place the veggies with their liquid in food processor. Whirl until pureed. Return the puree to the saucepan. Stir in the nonfat milk for desired consistency. Season with salt and pepper. Heat over low heat.

Top each serving with dollop of nonfat sour cream and a sprinkle of nutmeg.

Per serving: Cal 105.8; Fat 0.8 g; Carbs 20.9 g; Protein 4.7 g; Sodium 435 mg; Dietary Fiber 2.1 g; CFF 6.3%

Serving Size : 8 (2 PTS)

Wednesday, December 23, 2009

Sugar-Crusted Ham

  • 1 reduced-sodium smoked ham half about -- 10-pound cooking spray
  • 1/4 cup thawed lemonade concentrate -- undiluted
  • 2 tablespoons honey
  • 1/8 teaspoon ground cinnamon
  • 1 1/4 cups firmly packed brown sugar
  • 2 tablespoons coarsely ground pepper
1. Preheat oven to 325 F.
2. Trim rind and excess fat from ham, leaving a 1/8 inch thick layer of fat. Score sides and top of ham in a diamond pattern. Place ham on a broiler pan coated with cooking spray. Bake
at 325 for 1 1/2 hours.
3. Combine lemonade concentrate, honey, and cinnamon; brush over ham. Combine sugar and pepper, and stir well. Pack sugar mixture onto scored surface of ham. Bake an additional 50 minutes. Place ham on a platter, and let stand 15 minutes before slicing.

Yield: 32
(3-ounce) servings.

Note: Leftover ham should be removed from bone: wrap ham tightly and store in an airtight container in the refrigerator for up to 4 days.

Exchanges: 3 P/M, 40 C. Per serving: CAL 125 (33% from fat): PRO 12.4 g: FAT 4.6g (sat 1.6 g); CARB 8 g; FIB 0.l g: CHOL 41 mg; IRON 0.7 mg: SOD 428 mg; CALC 6.9 mg.

Tuesday, December 22, 2009


  • 1 jar (28 oz) spaghetti sauce (look for a lower-calorie/lower fat one, spicy is good)
  • 6 uncooked lasagna noodles
  • 1 15oz container of fat free ricotta cheese (I use FF cottage cheese)
  • 1-2 cups chopped raw vegetables, such as mushrooms, broccoli, bell pepper, zucchini
  • 8oz shredded low-fat mozzarella cheese
Preheat over to 375. Spray an 11x7 dish with cooking spray. Spread 1/3 of the sauce on the bottom of the dish. Arrange 3 noodles in a single layer over the sauce. Top with another 1/3 of the sauce, all of the ricotta cheese, the vegetables, and 1/2 of the mozzarella cheese. Lay the next 3 noodles on top. Spread the remaining sauce over the noodles. (Some people also drizzle 1/4 - 1/2 cup of water around the edges, though I don't.)

Cover the dish tightly with foil. Bake about 1 hour or until noodles are tender. Take the foil off. Sprinkle with remaining mozzarella cheese, and bake uncovered for 5 minutes longer. Let stand 5 minutes before cutting.

6 servings, 6 POINTS each

Tips: It's important to put the foil on the pan tightly because it's the steam
that cooks the noodles. If you remove the foil but find the noodles aren't
completely cooked (poke them with a knife), use a spoon to push the noodles back
down under the sauce. Recover the pan with the foil and return to the oven for
another 10-15 minutes. If you take the foil off and the lasagna looks "soupy",
remove the foil and return the pan to the oven for 10 minutes or until the juice
has evaporated. Then sprinkle on the cheese and finish baking.

Monday, December 21, 2009


  • 12 oz chicken breasts
  • 1 tsp. minced garlic
  • 1/4cup lemon juice
  • 1/4 cup flour
  • 2 Tbsp. olive oil
  • 1/3 cup capers
  • 1 can artichoke hearts (packed in water, not oil)
  • 1 package sliced mushrooms
Coat chicken with flour. In a large skillet, cook garlic and oil over moderate heat, stirring constantly, until garlic is pale gold. Add chicken and brown 2-3 minutes on each side. Add lemon juice, artichokes, capers and mushrooms. Simmer, covered, for about 30-35 minutes. Turn and baste the chicken occasionally. Cook until chicken juices run clear.

4 servings, 5 POINTS each

If you have never tried capers, this is a great way to start. They add a nice spiciness to the sauce.

Sunday, December 20, 2009


  • 1 pound 93% lean ground beef
  • 1 cup uncooked oats (I used the quick cooking kind)
  • 1 egg
  • 1 pkg onion soup mix
Mix and form into 42 one inch balls (about a tablespoon each). Bake at 350 for 15 minutes or until no longer pink in the middle.

2 meatballs are 1 POINT

These are great little meatballs, and they freeze well.

Saturday, December 19, 2009

Sassy Meatloaf

  • 1 pound lean ground beef (10% or less fat)
  • 1-1/4 cups low-sodium salsa
  • 3/4 cup quick cooking oatmeal
  • 1 carrot, shredded
  • 2 plum tomatoes, diced
  • 1/2 cup coarsely chopped mushrooms

1. Preheat oven to 350 degrees F. Spray a loaf pan with nonstick cooking spray.
2. In large bowl, combine the beef, salsa, oatmeal, carrot, tomatoes and mushrooms. Shape the mixture into a loaf.
3. Place the loaf in the pan. Bake until browned and a knife inserted in the center comes out clean and hot, about 1 hour and 5 minutes. Let stand about 10 minutes before slicing.

Makes 6 servings { 4 points per serving }

Per serving: 183 calories, 8 g total fat, 3 g sat fat, 44 mg cholesterol, 61 mg sodium, 12 g total carbohydrate, 2 g dietary fiber, 16 g protein, 11 mg calcium.

Serving provides: 1 bread, 1 fruit/veg, 2 protein/milk

Points per serving: 4

Friday, December 18, 2009

Meringue Kisses

  • 2 egg whites, at room temperature
  • 1/4 tsp cream of tartar
  • pinch salt
  • 1/2 cup granulated sugar
  • 1/4 tsp peppermint extract
1. Preheat oven to 200. Line baking sheet with parchment paper.
2. In medium bowl, beat egg whites at medium speed until frothy; add cream of tartar and salt. Beat at high speed until stiff; beat in sugar, 1 Tbls at a time. Add peppermint extract. (Add coloring if desired.)
3. Using cake decorating bag with star shaped tip, squeeze onto parchment paper lined baking sheet in "kiss" shapes.

Bake 2 hours at 200. Turn oven off and leave kisses in oven for 2-3 hours, or overnight.

Makes approximately 100 kisses. Roughly 15 kisses = 1 point!

Thursday, December 17, 2009


  • 1/2 c. graham crackers
  • 16 oz. FF cream cheese
  • 1/2 c. Splenda
  • 1 T. flour
  • 1/2 c. FF sour cream
  • 3 egg whites
  • 1 t. vanilla
Spray pie plate. Cover bottom evenly with crumbs. Beat cream cheese, Splenda & flour. Beat in sour cream, egg whites & vanilla. Pour into pie pan. Bake at 325 for 40 minutes. Cool.

Entire pie = 12 Points
1/6 of pie = 2 Points

NOTE: If you used a prepared graham cracker crust it will come to 7 points total according to the package, and added 1 point per slice for that, making each serving 3 pts instead of 2.

Wednesday, December 16, 2009


  • 2 T I Can't Believe Lite
  • 2 Stalks of celery, chopped
  • 2 medium onions, chopped
  • 8 oz sliced mushrooms
  • 1 - 1.5 lb ground turkey
  • 4 oz sliced olives, green or black
  • 1/2 c cooked bulgur (or rice)
  • 8 oz tomato sauce
  • Salt & Pepper to taste
1. Preheat oven to 350*
2. Melt the margerine in a skillet over medium heat. Add the celery and onions and cook, stirring constantly, until almost tender. Add mushrooms, cook and stir until all the veggies are soft.
3. In a separate skillet, brown the meat, separating as you go. Pour off any accumulated drippings and discard.
4. Combine the celery mixture, turkey, olives, bulgur and tomato sauce in a 3- to 4-quart casserole. Add salt and pepper, and mix the whole thing well.
5. Cover and bake in the oven for one hour.

Makes 4 10-pt, or 6 7-point servings.

You can use cooked bulgur because it's half the points of rice, and turkey for the
lower points than beef. It's really quite tasty, and you could re-season it with garlic, onion powder or a host of other things.

Tuesday, December 15, 2009


  • 3-4 pound pot roast.
  • 1 package dry onion soup mix
  • 1 can cream of mushroom soup.
  • 12 oz Pepsi
Mix all together, put in crockpot. Cook 6 hours on low. You can throw in 2 chopped carrots, 2 stalks celery, and a chopped onion.

It's so simple, you'd have to work harder to screw it up. And it's amazingly full of flavor!

I served this with plain cooked bulgur (cracked wheat). That's the same stuff that's used in tabouleh, the middle-eastern veggie dish. The bulgur works very well in place of rice, and it's only 2 points per cup instead of 4!! A bargain, and tasty, too!

Monday, December 14, 2009


  • 6 boneless skinless chicken breasts -- 5oz halves
  • 1 package stove top stuffing mix
  • 21 1/2 ounces cream of chicken soup, lowfat condensed -- 2 cans
  • 4 ounces Swiss cheese, lowfat -- sliced
  • 1/2 cup chicken broth
  • 1/2 cup grated Parmesan cheese
Place chicken breasts in bottom of crockpot. Cover with Swiss cheese slices. In medium bowl, combine the soup, stuffing mix and seasoning packet, and broth. Spoon stuffing mixture over chicken. Sprinkle on parmesan cheese. Cook on low for 6 to 8 hours, or 3 hours on high, then turn to low to finish.

Servings: 6
Points per serving: 7.3

Sunday, December 13, 2009

Chicken & Macaroni with Mushrooms

  • 1 Can Healthy Choice Cream of Chicken Soup -- (1 Can)
  • 1/4 Cup fat-free Sour Cream
  • 16 Ounces boneless skinless chicken breast
  • 1 Cup Canned Mushroom -- Sliced, drained
  • 1/2 Cup Finely Chopped onion
  • 1 1/3 Cups macaroni, vegetable -- Uncooked

Spray a slow cooker container with butter flavored cooking spray. In the prepared container, combine chicken soup & sour cream. Stir in chicken, mushrooms & onion. Add uncooked macaroni. Mix well to combine. Cover & Cook on LOW for 6 to 8 hours. Gently stir again just before serving.

1 Cup Servings
5 WW Ponts

Per Serving (excluding unknown items): 271 Calories; 2g Fat (8.2% calories from fat); 32g Protein; 29g Carbohydrate; 2g Dietary Fiber; 70mg Cholesterol 361mg Sodium. Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Other Carbohydrates.

Saturday, December 12, 2009

Crockpot 1pt soup

  • 1 large can crushed tomatoes
  • 1 can ff chicken broth
  • 1 can baked beans
  • 1 can corn drained
  • 1 can pinto beans drained and rinsed
  • 1 can green beans drained
  • 1 pkt of chili mix (I used the old elpaso brand)
  • 1 medium onion cut into small pieces
  • salt and pepper to taste.
Put all ingredients in a crockpot on high for 4 hours.

1 1/2 cups is 1 point

This is very filling for those in between times or with a salad at a meal.

Friday, December 11, 2009

Crockpot Cheesy Chicken

  • 16 oz. boneless chicken breast (4 oz pieces)
  • 1 can condensed cheddar soup
  • 1 8-oz. can stewed tomatoes
  • 1 cup salsa (I used medium)
Put frozen chicken breasts in crockpot. Mix remaining three ingredients together and pour on top. Cook on low for 3 hours.

Then add about 2 cups of chopped onion, peppers (I used reen/red/yellow combination) and mushrooms. Chop them up really small - diced if you will. At this point, because it was very saucy, I added in my noodles also; you could cook your pasta separately.

Cook another hour.

Each serving is 1 cup of pasta & sauce and 1 chicken breast.

4 servings

5 points without the pasta

Thursday, December 10, 2009

Brownie muffins

  • 3 cups of All Bran
  • 2 1/2 cups of water

Soak for 5 minutes

  • Add one box of low fat brownie mix
  • 2 tblsp of cocoa
  • 1 tsp of baking powder

18 large muffins @ 2 points each

Wednesday, December 9, 2009

Crab, Pear and Cheese Strudel

  • 2 small pears, pared, cored and chopped
  • 8 ounces cooked crabmeat, flaked
  • 3 ounces skim-milk mozzarella cheese, coarsely grated
  • 2 ounces cooked lean Virginia ham, finely chopped
  • 3/4 cup drained canned water chestnuts, finely minced
  • 1/2 cup thinly sliced scallions
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon crushed red pepper flakes
  • 4 ounces fresh or thawed frozen phyllo dough (about 6 sheets)*
  • 1 tablespoon + 1 teaspoon canola oil
  • 1 teaspoon plain dried bread crumbs
Preheat oven to 375o F. Spray 15 x 10" jelly-roll pan with nonstick cooking spray. In large bowl, combine pears, crabmeat, cheese, ham, water chestnuts, scallions, juice and red pepper flakes. Place 1 phyllo sheet onto 16" sheet of wax paper; brush evenly with 1/2 teaspoon of the oil. Top with another phyllo sheet; brush evenly with 1/2 teaspoon of the oil. Repeat with remaining phyllo sheets, brushing each with 1/2 teaspoon oil. Sprinkle top sheet evenly with bread
crumbs. Spoon pear mixture lengthwise along one side of phyllo stack, about 1" from edge of
stack; fold the 1" of stack over pear mixture. Fold short edges of stack over pear mixture; roll jelly-roll fashion, using wax paper to help lift dough. Transfer roll to prepared pan; brush evenly with remaining 1 teaspoon oil. With sharp knife, lightly score top of roll. Bake 25-30
minutes, until lightly browned and heated through. Remove from oven; let stand 10
minutes. Cut into 4 equal portions.

Makes 4 servings

PER SERVING: 329 Calories, 12 g Total Fat, 3 g Saturated Fat, 77 mg Cholesterol, 575 mg
Sodium, 33 g Total Carbohydrate, 3 g Dietary Fiber, 23 g Protein, 220 mg Calcium .

Tuesday, December 8, 2009

Fresh Fruit and Honey Napoleon

Light and flaky phyllo dough stands in for puff pastry in this elegant dessert with a hint of honey.
  • 2 tablespoons reduced-calorie tub
  • margarine, melted
  • 2 tablespoons honey
  • 6 sheets thawed frozen phyllo dough (12 x17" each)*
  • 1 medium papaya, pared, seeded and cut into 1/2" chunks
  • 3/4 cup blueberries
  • 1 tablespoon fresh lemon juice
  • 3/4 cup whipped topping
  • 1 tablespoon confectioners sugar
Preheat oven to 375oF. Spray large baking sheet with nonstick cooking spray. In small bowl, combine margarine and honey; set aside.

To assemble layers, keeping phyllo sheets covered with a damp towel, layer 1 sheet of dough at a time, brushing each sheet with 2 teaspoons of the margarine mixture, using all of the dough and margarine mixture. Cut dough crosswise into three 5 1/2"-wide strips; cut dough lengthwise into six 2" strips, forming eighteen rectangular pieces. Bake 8-10 minutes, until browned and crisp.

Transfer pan to rack; let cool. Meanwhile, in medium bowl combine papaya, blueberries and juice. To serve, on each of six serving plates, place 1 piece of baked phyllo dough; top each with 1 tablespoon whipped topping and 1 tablespoon of the fruit mixture. Repeat procedure using all of the baked phyllo dough, equal amounts of the remaining whipped topping and fruit mixture, ending with baked phyllo dough.

Evenly dust each with confectioners sugar. Serve immediately.

*Phyllo dough must be thawed in the refrigerator for at least 8 hours.

Makes 6 Servings

Fruit, 1/2 Bread, 65 Optional Calories

PER SERVING: 150 Calories, 2 g Protein, 5 g
Fat, 26 g Carbohydrate, 138 mg Sodium, 1 mg
Cholesterol, 1 g Dietary Fiber

Monday, December 7, 2009

Spinach Pie

Based on the traditional Greek dish spanakopita, our interpretation will make a spinach lover out of anyone. Make sure that the spinach is washed very well, or use two 10-ounce packages of frozen chopped spinach.
  • 2 teaspoons olive oil
  • 12 scallions, sliced
  • Two 10-ounce packages fresh spinach,
  • cleaned and coarsely chopped
  • 3/4 cup crumbled feta cheese
  • 2/3 cup low-fat cottage cheese
  • 1/2 cup minced dill
  • 2 eggs, lightly beaten
  • 1/4 teaspoon freshly ground black pepper
  • 6 sheets phyllo dough, thawed if frozen
Preheat the oven to 350oF. Spray an 8" square baking pan with nonstick cooking spray. In a medium nonstick skillet, heat the oil. Add the scallions; cook, stirring, 1 minute. Add the spinach; cook, stirring as needed, until just wilted, 3-5 minutes. Transfer to a medium bowl; stir in the
cheeses, dill, eggs and pepper. Spray 1 phyllo sheet with nonstick cooking spray; top with another sheet and spray it. Line the baking pan with these 2 sheets, letting the edges hang over the sides. Spread the spinach mixture over the phyllo. Cover the filling with the remaining 4
sheets, spraying each sheet and tucking them into the pan. Fold in the outside sheets. Bake until golden, 30-35 minutes.

Makes 4 servings

PER SERVING: 264 Calories, 12 g Total Fat, 5 g Saturated Fat, 127 mg Cholesterol, 676 mg Sodium, 24 g Total Carbohydrate, 4 g Dietary Fiber, 17 g Protein, 299 mg Calcium

Sunday, December 6, 2009

Christmas Dessert

The Salad is:

1 large FF Cool Whip
2 small pkgs SF Pistachio Pudding
2 cups marshmallows
1 lg can crushed Pineapple in its own juice
1/2 cup chopped very small pecans


1 angel food cake mix
1 box sf pistachio pudding
1 Can crushed pineapple in its own juice

Mix. Bake in a 9x13 pan at 350 for 30 minutes.

The addition of the pudding just adds a decimal point of an extra point to each
serving and it's really good. (will have to figure out the total points of this)

Saturday, December 5, 2009


  • 1 15oz can pumpkin (not the pumpkin pie mix)
  • 5 oz evaporated milk
  • 3/4 cup Splenda
  • 1 tsp. Cinnamon
  • 1/4 tsp. cloves
  • 1/2 tsp. ground ginger
  • 2 eggs
Combine all the ingredients. Spray a pie pan with a little cooking spray. Pour the pumpkin mixture directly into the pan. Bake at 375 for about 35 minutes or until firmly set.

8 servings, 1 POINT each

Low-Fat Baklava

  • 1-cup raisins
  • 1/3 cup finely chopped pecans or walnuts, dry-roasted
  • 8 sheets phyllo dough, thawed
  • 1/2-cup honey
  • 2 tsp. Ground cinnamon
  • 1 Tbsp. Margarine (optional)
Preheat oven to 350ºF. In a small bowl, mix raisins and nuts, set aside. Lightly spray every other sheet of phyllo with vegetable oil spray, stacking all the sheets. Spread raisin-nut mixture over the phyllo, leaving a 1-inch border on all sides. Drizzle with honey and sprinkle with cinnamon. Starting on the long side, roll lengthwise, and place, seam side down, on a nonstick baking sheet, making sure the ends of the roll are tucked under. Brush the top lightly with
margarine, (or spray with vegetable oil). Cut through the pastry to the raisin-nut mixture, at 1-1/2 inch intervals, to provide vents for steam to escape. Bake for 20-30 minutes, or until light golden brown. Slice, using vent lines as guide.

Makes 12 servings.
1 serving: Calories 156, fat 3g, fiber 1.2g
Points: 3

Friday, December 4, 2009

Winter Vegetable Lasagne

  • 1 pound Lasagne -- uncooked
  • 2 tablespoons butter
  • 1 large onion -- diced
  • 1 pound butternut squash -- peeled and diced
  • 2 medium carrots -- peeled and diced
  • 1/2 cup flour
  • 3 cups low-fat milk
  • 1/2 cup raisins
  • 1/2 teaspoon pepper
  • 1 teaspoon salt
  • 2 cups grated Provolone cheese
  • 1/4 cup grated Parmesan cheese -- reserved for the top
  • 1/4 cup pine nuts OR 1/4 cup walnuts -- reserved for the top

Prepare lasagne according to package directions; drain.

Preheat oven to 350 degrees. Melt butter in large saucepan over low heat. Add onion, squash and carrots. Cook the vegetables over low heat until very soft. Stir in flour with a wooden spoon.
Gradually stir in the milk until the mixture is smooth. Bring the mixture to a boil and stir in raisins, salt and pepper.

Remove from heat and set aside 1 cup.

In a 9 x 13 x 2-inch baking dish, spread a little of the vegetable sauce over the bottom and cover with lasagne. Sprinkle Provolone over lasagne and add more vegetable sauce. Continue to
layer sauce, Provolone and lasagne, ending with a layer of sauce. Sprinkle top with Parmesan and nuts. Bake uncovered for 40 minutes until nicely browned and heated through.

Serves 8

Per Serving: 529 Calories; 15g Fat (26.2% calories from fat); 24g Protein; 73g Carbohydrate; 4g Dietary Fiber; 29mg Cholesterol; 665mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.

Thursday, December 3, 2009

Spicy Caribbean Soup with Rice

  • 1 cup chopped onion
  • 1 clove garlic -- minced
  • 3 tablespoons butter
  • 1 bay leaf
  • 1/2 teaspoon hot red pepper flakes -- or to taste
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 cups chicken broth
  • 4 cups cubed winter squash*
  • (any type will do-butternut, turban, pumpkin)
  • 2 cups cooked chicken cubes
  • 3 cups hot cooked brown rice
  • Cilantro sprigs for garnish (optional)
  • Hot pepper flakes for garnish (optional)
Cook onion and garlic in butter in large saucepan or Dutch oven over medium-high heat. Add bay leaf, pepper flakes, coriander, allspice, salt, black pepper and chicken broth. Bring to a boil; simmer, covered, 10 to 15 minutes.

Add squash; simmer, covered, 10 to 15 minutes, or until squash is tender but still slightly firm. Remove bay leaf. Reserve 1 cup squash cubes; puree remaining mixture. Return reserved squash and pureed mixture to saucepan. Stir in chicken cubes; cook until thoroughly heated. Serve soup topped with hot rice. Garnish with cilantro and pepper flakes, if desired.

Serves 6

Per Serving: 363 Calories; 12g Fat (30.4% calories from fat); 26g Protein; 36g Carbohydrate; 2g Dietary Fiber; 69mg Cholesterol; 708mg Sodium. Exchanges: 2 Grain(Starch); 3 Lean
Meat; 1/2 Vegetable; 1 Fat.

Wednesday, December 2, 2009

Chicken and Spinach Phyllo Pie

  • 1 tablespoon olive oil
  • 1 cup finely chopped onions
  • 2 garlic cloves, minced
  • 10 ounces skinless boneless chicken breasts,
  • cut into bite-size pieces
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • Two 10-ounce packages thawed frozen
  • chopped spinach, drained and squeezed dry
  • 1/2 cup part-skim ricotta cheese
  • 3 ounces feta cheese, finely crumbled
  • 2 tablespoons minced fresh mint leaves
  • 2 tablespoons light cream
  • 4 ounces fresh or thawed frozen phyllo
  • dough (about 6 sheets)*
  • 2 tablespoons reduced-calorie tub
  • margarine, melted
Preheat oven to 350o F. Spray 9" square baking dish with nonstick cooking spray. In large nonstick skillet, heat oil; add onions and garlic. Cook over medium-high heat, stirring frequently, 5 minutes, until onions are softened. Add chicken, salt and pepper; cook, stirring frequently, 4
minutes, until chicken is no longer pink. With slotted spoon, transfer chicken mixture to medium bowl; set aside. In same skillet, cook spinach over medium- high heat, stirring frequently, 3 minutes, until all liquid has evaporated. Transfer spinach to bowl with chicken mixture; toss
to combine. Let stand until cool. Stir ricotta and feta cheeses, mint and cream into cooled chicken mixture. Spray both sides of each phyllo sheet with nonstick cooking spray; fold each sheet in
half. Fit 2 folded phyllo sheets into prepared dish, folding sheet if necessary so that it covers bottom of dish; brush evenly with 1 1/2 teaspoons margarine. Top phyllo sheets with one-third of the spinach mixture; top with 1 folded phyllo sheet. Brush evenly with 1 1/2 teaspoons
margarine. Repeat 2 more times, ending with remaining folded phyllo sheet and brushing evenly with remaining 1 1/2 teaspoons margarine. Bake 20 minutes, until lightly browned. Cut into six 4 1/2 x 3" rectangles.

Makes 6 servings

PER SERVING: 257 Calories, 12 g Total Fat, 5 g Saturated Fat, 50 mg Cholesterol, 594 mg Sodium, 18 g Total Carbohydrate, 2 g Dietary Fiber, 20 g Protein, 252 mg Calcium

Tuesday, December 1, 2009

Polenta with Turkey & Mushrooms

  • 3 Tablespoons olive oil
  • 1 pound assorted fresh mushrooms, cleaned & sliced (shiitake, crimini, or
  • button)
  • 1 tablespoon fresh tarragon, minced br> 1/4 teaspoon black pepper
  • 1 teaspoon salt, divided
  • 2 cups COOKED TURKEY, cubed
  • 2 cups non-fat milk
  • 1 cup yellow cornmeal
  • 1/2 cup Parmesan cheese, freshly grated
  • fresh tarragon leaves for garnish
1. In a 12-inch skillet over medium-high heat, in hot olive oil, sauté mushrooms, minced tarragon, pepper, and 1/2 teaspoon salt until mushrooms are golden brown, about 10 minutes.
2. Add cubed turkey and 1/3 cup water, stirring to loosen all browned bits from the bottom of the skillet. Keep warm.
3. Meanwhile, in a 3-quart saucepan, place 1/2 teaspoon salt and 1-1/3 cups milk; gradually whisk in cornmeal until smooth. In a 2-quart saucepan, heat remaining 2/3 cup milk and 2 cups water to boiling over high heat; whisk into cornmeal mixture. Heat to boiling over medium-high heat, whisking. Reduce heat to low. Cook while stirring, 5 minutes or until thick. Stir in Parmesan cheese.
4. Serve polenta with turkey/mushroom mixture. Garnish each plate with a sprig of fresh tarragon leaves.

Serves: 4
Serving Size: 1/4 cup turkey per serving

Calories: 439.2
Fat: 18 g
Carbohydrates: 34 g
Protein: 36.7 g

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.