Wednesday, September 30, 2009

Chili Dog Casserole

  • 4 Fat Free Hot Dog Buns (1 point each)
  • 8 Fat Free Hotdogs (1 point each)
  • 1/4 Cup Diced Onion
  • 2 Tablespoons Prepared Mustard
  • 1 (15 oz.) Can Hormel 99% Fat Free Turkey Chili with Beans
  • 1 Cup Fat Free Shredded Cheddar Cheese

  1. Preheat oven to 350 degrees.
  2. Break buns and place in the bottom of a 9X13 dish.
  3. Slice hot dogs into bite size pieces and place on evenly on top of buns.
  4. Mix onion, mustard and chili; pour evenly on top of the hotdogs.
  5. Sprinkle cheese evenly on top.
  6. Bake for 30 minutes.
Serves: 4
Points: 5

Tuesday, September 29, 2009

Baked Chicken with Dijon and Lime

  • 8 small chicken thighs, skin removed
  • 3 tbsp Dijon mustard
  • 1 tbsp light mayonnaise
  • 1 clove garlic, crushed
  • 1 lime, squeezed, and lime zest
  • 3/4 tsp pepper
  • Salt
  • Dried parsley
Preheat oven to 400°. Rinse the chicken and remove the skin and all fat. Pat dry; place in a large bowl and season generously with salt. In a small bowl combine Dijon, mayonnaise, lime juice, lime zest, garlic and pepper. Mix well. Pour over chicken, tossing well to coat. Spray a large baking pan with a little Pam to prevent sticking since all the fat and skin was removed from chicken. Place chicken to fit in a single layer. Top the chicken with dried parsley. Bake until cooked through, about 30-35 minutes. Finish the chicken under the broiler until it is golden brown Serve chicken with the pan juices drizzled over the top.

Servings: 4 • Serving Size: 2 thighs • Calories: 210 • Points: 4.25 pts

Monday, September 28, 2009

Diet Soda Cake (One Point Muffins)

Not really a recipe. Just take a box mix of your choice and add 1 can of diet soda. Bake according to the directions on the cake box.

Diet Soda Cake Combinations:
Yellow cake mix with a diet Sprite (or Fresca or 7-Up) with a dollop of Cool Whip (low fat)--tastes like a "Twinkie" - more than 1 point with the cool whip

Orange Cake/Diet Mountain Dew
Cherry Chip Cake Mix/A&W diet Cream Soda
Lemon Cake Mix/Diet Lemon
Angel or yellow cake/diet orange soda
Diet peach/white cake
Spice cake/diet lemon-lime pop
Diet ginger ale/white cake
Diet cherry soda/chocolate cake
Diet cola/devils food or choclate mix
Diet Vanilla Coke/chocolate cake
Devils food cake/diet Vanilla coke
Diet root beer/chocolate cake
Diet cherry coke/chocolate cake
Marble cake/diet cream soda
Lemon cake/Tangerine Diet Rite
White cake mix/orange or grape crush
White cake/rootbeer
Spice cake / diet cherry dr pepper

Sunday, September 27, 2009

Chili

  • 1 ½ lbs lean ground beef or turkey
  • 1 large (28 oz) can of petite diced tomatoes
  • 1 can Rotel Tomatoes (pick your heat)
  • 1 medium can (15 oz) tomato sauce
  • 4 cans Goya pink beans, rinsed and drained
  • Pepper of choice, chopped—anything from sweet peppers to jalapeños or a mixture (poblamos are good; If you use jalapeños, wear gloves to chop them)
  • ½ onion, chopped
  • 3 cloves garlic, pressed
  • 1 Tbls cumin
  • 1 Tbls chili powder

Brown ground beef with onion and garlic. Add the rest of the ingredients, bring to a boil, reduce heat to very low and good approximately two hours.

Makes approximately 15 cups of chili.
(4 points per cup)

Saturday, September 26, 2009

Sautéed Flounder with Mint and Tomatoes

POINTS Value: 3

Ingredients

  • 2 cup(s) tomato(es), Campari suggested, chopped
  • 1/4 cup(s) mint leaves, fresh, cut into ribbons
  • 1/4 cup(s) basil, fresh, cut into ribbons
  • 3/4 tsp table salt, divided
  • 1/2 tsp black pepper, divided
  • 1 pound(s) flounder fillet(s)
  • 2 spray(s) cooking spray
  • 2 tsp olive oil
Instructions

* In a medium bowl, combine tomatoes, mint, basil, 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside. Place fish on a plate; rub all over with remaining salt and pepper.

* Coat a large skillet with cooking spray; add oil and set over medium-high heat. When oil just begins to shimmer, add fish; cook until fish turns opaque in center, about 5 minutes. Shake pan and using a spatula, carefully loosen fish from bottom of pan and remove to a serving plate.*

* Add tomatoes to same skillet; cook until tomatoes just start to release moisture, scraping bottom of pan to loosen drippings, about 1 to 2 minutes. Spoon tomatoes over fish and serve. Yields about 4 ounces fish and 1/2 cup tomatoes per serving.

Notes
  • Fish cooks really fast so it’s best to keep a watchful eye on it so that it’s not overdone and dry.
  • For perfectly cooked fish, follow the timing guide on the recipe. If given a range of times, say 6 to 8 minutes, check the fish at 6 minutes by cutting into the thickest part of the fish to see if it’s turned from translucent to opaque. If not, cook for the additional time suggested.
  • If in doubt, undercook the fish ever so slightly and let it stand in the hot pan to finish. Cooking fish properly is the key to an outstanding dish.
  • Remember: The fish is done — and at its most succulent — the moment it turns opaque.

Friday, September 25, 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.
  1. Cut the chicken into small strips. Toss w/ hot sauce, olive oil, salt and pepper.
  2. Broil chicken for 4-6 minutes.
  3. Assemble salad w/ ranch or blue cheese dressing.
  4. Add chicken and add'l hot sauce if desired.

Points=7!!!

Thursday, September 24, 2009

Sauteed Shrimp and Vermicelli

  • 2 Tbsp. butter or margarine
  • 1 package dry Italian dressing mix
  • 4 cups hot cooked vermicelli (about 8 oz. uncooked pasta)

Melt butter in a large skillet over medium heat, stir in dressing mix. Add shrimp and saute 5 minutes or until shrimp are done. Combine shrimp mixture and pasta; toss well.

Yeild: 4 servings (1 cup each)
7 points

You can add sliced tomatoes when tossing the shrimp and pasta. The heat of the other ingredients made the tomatoes cook just a little bit and it is perfect.

Wednesday, September 23, 2009

1-point Potato Soup

1-point Potato Soup

1 30 oz. bag Ore-Ida O'Brien Hash Browns with peppers and onions
2 cans of fat free chicken broth
1 packet of country gravy mix

Put hash browns and broth in the crock pot and cook on low for 4-8 hours. Mix in the gravy mix into the crock pot and cook 10-20 more minutes. Serve with grated cheese, sour cream, bacon or green onions.

1 cup = 1 point

Tuesday, September 22, 2009

Margarita Chicken

Adapted from a Weight Watchers’ cookbook
  • ¼ cup orange juice juice and zest of one lime
  • 2 Tbls tequila
  • ¼ tsp hot pepper flakes
  • ½ tsp cumin
  • 1 clove garlic, crushed
  • 1 T oil (recipe called for canola, you can use 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!

Mexican Casserole

  • 6 (98% Fat Free) Fajita Size Flour Tortillas
  • 1 (16 oz.) Can Fat Free Refried Beans
  • 6 oz. Chicken, cooked and shredded (canned chicken works fine)
  • 1 + 1/8 Cup Salsa (mild, medium, or hot)
  • 8 Slices 2% Pepperjack Cheese
  1. Preheat oven to 375 degrees. Spray an 8X8 pan with nonstick cooking spray.
  2. Cut each tortilla in half. Place 1/8 Cup Salsa in the bottom of your pan, spread evenly.
  3. Now you will make 3 layers:

  4. Layer 1:
    Place in your pan, 4 tortilla halves with the flat edge facing the outsides of your pan. Spread 1/3 of your beans evenly on top of the tortillas. Sprinkle 2 oz. Of chicken on top of tortillas. Place 1/3 Cup of Salsa on top of chicken, spreading evenly. Place 4 slices of cheese on top of salsa.

  5. Layer 2
    Follow the directions for Layer 1, except place the tortilla halves with the round edges facing the outsides of the pan, and omit the cheese.

  6. Layer 3
    Follow the directions for Layer 1.

  7. Cover with foil, and bake for about 40 minutes, or until hot all the way through. Remove foil, and bake for a couple of more minutes, or until cheese on top starts to brown. Let sit 2-3 minutes before serving.
Serves: 4
Points: 7

Monday, September 21, 2009

Southwest Meat Loaf

  • Vegetable cooking spray
  • 2lbs ground round (can use 93% lean ground beef)
  • 3 slices light bread, curmbled (1 cup)
  • 1 cup chopped onion (about 1 medium)
  • 1/2 cup fat-free egg substitute
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/2 cup ketchup
  • 1/2 cup thick and chunky salsa
  1. Coat 3 1/2-quart slow cooker with cooking spray.
  2. Tear off two lengths of aluminum foil long enough to fit in bottom of cooker and extend 3 inches over each side of cooker.
  3. Fold each foil strip lengthwise to form 2-inch-wide strips.
  4. Arrange foil strips in a cross fashion in cooker, pressing strip in bottom of cooker and extending ends over sides of cooker.
  5. Combine beef and next 5 ingredients; shape mixture into a loaf the shape of the slow cooker container.
  6. Place loaf in slow cooker over foil strips. (Foil strips become "handles" to remove meat loaf from slow cooker.)
  7. Make a shallow indention on top of meat loaf
  8. Combine ketchup and salsa (chili sauce); pour over meat loaf.
  9. Cover and cook on low heat 8 hours or on high heat 3 1/2 to 4 hours. Use foil strips to lift meat loaf from cooker. Let meat loaf stand 10 minutes before serving.Yield: 8 servings/4 points.
209 calories;9.8g carbohydrate;6.0g fat (2.1g
saturated);1.1g fiber;27.9g protein; 66mg cholesterol; 415 mg sodium; 31mg calcium;3.1mg iron.
(8 servings/4 points)

Sunday, September 20, 2009

Free Soup

  • 6 cups beef, turkey or chicken stock (Fat Free)
  • 2 16 oz or 1 28 oz can diced tomatoes
  • 1 can tomato paste
  • 2 medium onions, chopped
  • 8 oz. baby carrots, sliced (half a 1 lb bag)
  • 1/2 sm head cabbage, chopped
  • 1 can green beans with juice
  • 1 T. dried oregano
  • 1 T. dried basil
  • 1 T. minced garlic
  • Salt and pepper to taste
  1. Cook onion, garlic and carrots in PAM in bottom of pan until soft.
  2. Add broth and remaining veggies.
  3. Grind herbs in palm of hand between thumb and fingers, stir in.
  4. Simmer until carrots reach desired doneness.

Saturday, September 19, 2009

Butternut Squash and White Bean Soup

  • 1 tbsp. oil (3)
  • 1 cup finely chopped onion (1)
  • 3/4 tsp. cinnamon (0)
  • 1/2 tsp. cumin (0)
  • 1 garlic clove, minced (0)
  • 3 cups cubed peeled butternut squash (about 1.5 lbs.)(3)
  • 1/8 tsp. pepper (0)
  • 2 10.5 oz cans fat free chicken broth (0)
  • 1 14.5 oz. can Mexican Style stewed tomatoes, undrained (1)
  • 1 14.5 oz can no-salt-added whole tomatoes, undrained and chopped (0)
  • 1 16 oz. can cannellini beans, drained (3.5)
  1. Heat oil in large Dutch oven over medium heat.
  2. Add onion and next 3 ingredients; saute 5 minutes or until onion is tender.
  3. Add squash and next 4 ingredients, and bring to a boil.
  4. Cover, reduce heat, and simmer for 30 minutes or until squash is tender.
  5. Place 2 cups of squash mixture in a blender and process until smooth.
    Return squash puree to pan.
  6. Stir in beans and cook over medium heat 5 minutes or until thoroughly heated. Serve warm.
4 - 2 cup servings for 3 pts. each.

Friday, September 18, 2009

Creamy Broccoli Cheese Soup

  • 2-16oz bags frozen California blend veggies
  • 6 cups water
  • 1 tsp season salt
  • 5-tsp chicken base or 5 chix bouillon cubes then omit salt
  • l box frozen chopped broccoli
  • 1/8-1/4 tsp cayenne pepper
  • 10 oz LIGHT Velveeta cheese
  1. Cook the 2 bags of veggies in the water with the soup base , when tender remove from stove and puree in blender, including the broth you cooked the veggies in.
  2. Return veggies to kettle and add the box of broccoli, cook until tender add 10oz light velveeta cheese cut in cubes, Stir until melted. Added seasoning,
1 cup = 1 point

Thursday, September 17, 2009

Potato Corn Chowder

  • 2 t olive oil
  • 1 c chopped onion (about 1 small)
  • 1 c thinly sliced celery (2 med stalks)
  • 4 c cubed or shredded potatoes (frozen works great)
  • 3 c low fat or fat free milk
  • 1 c corn
  • salt and pepper
  1. Heat the oil in a 3 to 4 quart saucepan.
  2. Add the onion and celery and sauté over medium heat until the vegetables soften, 7 to 8 minutes, stirring frequently.
  3. Add the potatoes and milk. Cover and simmer until the potatoes are tender, about 20 minutes.
  4. Mash some of the potatoes in the pot with a potato masher to thicken the soup if desired.
  5. Add the corn. Cook until heated through.
    Salt and pepper to taste.
3 servings
5 POINTS per serving

Wednesday, September 16, 2009

Hotdog Macaroni Skillet

  • 8 ounces Healthy Choice fat-free hotdogs, sliced
  • 2/3 c. Carnation Nonfat Dry Milk Powder
  • 1 c. water
  • 2 c. hot cooked elbow macaroni, rinsed and drained (1 1/3c dry = 2 c. cooked)
  • ¾ c. shredded Kraft reduced-fat Cheddar cheese
  • ¼ c. chili sauce
  • 1 t. dried onion flakes
  • 1 t. Dried parsley flakes
  1. In a large skillet sprayed with butter-flavored cooking spray, sauté hotdogs for 5 minutes.
  2. In a small bowl, combine dry milk powder and water.
  3. Stir milk mixture into skillet with hotdogs.
  4. Add macaroni and cheddar cheese. Mix well to combine.
  5. Lower heat and simmer until cheese melts and sauce thickens, stirring often.
  6. Stir in chili sauce, onion flakes, and parsley flakes. Continue simmering for 5 minutes, stirring occasionally.
Serves 4 (1 cup) (6 points)

Tuesday, September 15, 2009

Chicken Oriental Soup

  • 1 packet chicken broth, packet
  • 1 1/2 cups water
  • 1 cup spinach leaves -- chopped
  • 2 tablespoons green onion -- sliced
  • 1 large egg white
  • 2 ounces boneless & skinless chicken breast -- cooked/cut in strips
  • 1/8 teaspoon ginger
  • 1/8 teaspoon black pepper
1. In small saucepan mix broth and water; bring to a boil.

2. Add spinach and green onion and return to a boil. Reduce heat and slowly add egg white, stirring constantly until egg white has set.

3. Add chicken and seasonings; cook until thoroughly heated.

Calories: 55.5
Fat grams: 0.9
Fiber grams: 1.0

W/W Points: 1

VARIATIONS:

Beef and Beef Broth: Calories: 82.6
Fat grams: 4.2
Fiber grams: 1.8

W/W Points: 2

Monday, September 14, 2009

Three-Cheese Noodle Dish

  • 1 (10 ¾ ounce) can Healthy Request Cream of Mushroom Soup
  • 1 t. Italian seasoning
  • ½ c. sliced mushrooms, un-drained
  • ¼ c. grated Kraft fat-free Parmesan cheese
  • 1/3 c. shredded Kraft reduced fat Cheddar cheese
  • 1/3 c. shredded Kraft reduced fat mozzarella cheese
  • 1 ½ c. hot cooked noodles, rinsed and drained (1 ¼ uncooked)
  • ½ c. frozen whole-kernel corn, thawed
  1. In a large skillet sprayed with butter-flavored cooking spray
  2. Combine mushroom soup, Italian dressing, un-drained mushrooms, and Parmesan cheese. Mix well to combine.
  3. Stir in mozzarella cheese and cheddar cheese.
  4. Cook over medium heat for about 3 minutes, or until cheeses melt, stirring often.
  5. Add noodles and corn. Mix well to combine.
  6. Lower heat and simmer for about 5 minutes, or until mixture is heated through, stirring occasionally.
Serves 4 (1 cup) = 4 points

Sunday, September 13, 2009

Cheesy Chicken Casserole

  • 1 c. uncooked rotini pasta
  • 2 c. frozen carrot, broccoli, and cauliflower blend
  • 3 c. water
  • 1 full cup diced cooked chicken breast
  • 1 (10 ¾ ounce) can Healthy Request Cream of Mushroom Soup
  • ¾ c. shredded Kraft reduced fat Cheddar cheese
  • 1/8 t. black pepper
  • ½ t. dried parsley flakes
  1. Preheat oven to 350 degrees. Spray an 8-by-8 inch baking dish with butter flavored cooking spray.
  2. In a medium saucepan, cook rotini pasta and vegetables in water for 15 minutes or until tender.
  3. Drain. Return mixture to saucepan.
  4. Add chicken. Mix well to combine.
  5. Stir in mushroom soup, cheddar cheese, black pepper and parsley flakes.
  6. Pour mixture into prepared baking dish.
  7. Bake for 20 minutes.
  8. Place baking dish on a wire rack and let set for 5 minutes.
  9. Divide into 4 servings.
Each serving = 5 points

Saturday, September 12, 2009

Marinara Bread Casserole

  • ½ c. chopped onion
  • ½ c. chopped green bell pepper
  • 1 c. (one 8 ounce can) Hunt’s tomato sauce
  • ¾ c. water
  • 1 c. (one 8 ounce can) tomatoes, chopped and un-drained
  • ½ c. sliced mushrooms, drained
  • ¼ c. grated Kraft fat free Parmesan cheese
  • 1 ½ t. Italian Dressing
  • ½ t. dried minced garlic
  • 1 t. dried parsley flakes
  • 1 T. Sugar Twin
  • 8 slices reduced calorie Italian bread, torn into large pieces
  • ½ c. + 1 T. shredded Kraft reduced fat mozzarella cheese
  1. Preheat oven to 375 degrees. Spray an 8-by-8 inch baking dish with olive oil-flavored cooking spray.
  2. In a large skillet sprayed with olive oil-flavored cooking spray, sauté onion and green pepper for 5 minutes or until tender.
  3. Stir in tomato sauce, water, un-drained tomatoes, and mushrooms.
  4. Add Parmesan cheese, Italian seasoning, garlic, parsley flakes, and Sugar twin. Mix well to combine.
  5. Fold in bread pieces. Spoon hot mixture into prepared baking dish.
  6. Evenly sprinkle mozzarella cheese over top.
  7. Bake for 25 to 30 minutes.
  8. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.
Serves 4 =3 points per serving

Friday, September 11, 2009

Easy Turkey Corn Chili

  • 1 tablespoon vegetable oil
  • 1 clove garlic-peeled and chopped
  • 1 small onion-peeled and chopped
  • 1 pound lean ground turkey
  • 1 can corn kernels- 11 oz.
  • 1 can diced tomato- 14.5 oz.
  • 1 jar salsa (small)
  • 1 can tomato sauce- 8 oz.
  • 1.5 tablespoons chili powder- to taste
  • 1 tablespoon ground cumin- to taste
  • 1 pinch salt and pepper -totaste
  1. Heat a deep pot over medium high heat
  2. Add oil and onion and sauté' 3 to 5 minutes.
  3. Add garlic and cook 1 minute more.
  4. Add turkey and brown 5 minutes.
  5. Add salsa, corn, tomato sauce, and tomatoes.
  6. Bring to a bubble, add spices, salt and pepper.
  7. Reduce heat and simmer 10 minutes.

Serving suggestions: serve with baked tortilla chips and low fat shredded cheese or for something different, serve over rice or on a baked potato.

Variations: add some Tabasco sauce for extra flavor, or add some dark red kidney beans for additional texture/taste.

------------------------------------------------
Per Serving: 290 Calories; 13g Fat (36.4% calories
from fat); 27g Protein; 23g Carbohydrate;
5g Dietary Fiber; 73mg Cholesterol; 793mg Sodium.

Thursday, September 10, 2009

Home Again Macaroni Bake

  • ¾ c. sliced onion
  • ½ c. finely chopped celery
  • 1 ¾ c. stewed tomatoes, chopped and un-drained
  • 1 (10 ¾ ounce) can Healthy Request Tomato Soup
  • 1 ½ t. Worcestershire sauce
  • 1 t. dried parsley flakes
  • 1/8 t. black pepper
  • 3 c. hot cooked elbow macaroni, rinsed and drained (2 cups uncooked)
  • 1 c. + 2 T shredded Kraft reduced-fat Cheddar cheese
  1. Preheat oven to 375 degrees. Spray an 8-by-12 inch baking dish with butter-flavored cooking spray.
  2. In a large skillet sprayed with butter-flavored cooking spray, sauté onion and celery for 6 to 8 minutes or until tender.
    Stir in un-drained stewed tomatoes, tomato soup, Worcestershire sauce, parsley flakes, and black pepper.
  3. Add macaroni and ¾ c. cheddar cheese. Mix well to combine.
  4. Spread mixture into prepared baking dish.
    Sprinkle remaining Cheddar cheese evenly over top. Bake for 25 to 30 minutes.
  5. Place baking dish on a wire rack and let set for 5 minutes.
Divide into 6 servings = 4 points per serving.

Wednesday, September 9, 2009

Pizza Soup

16 ounces crushed tomatoes, Libby's
16 ounces beef consomme
1 pound sliced fresh mushrooms
1 medium green bell pepper -- diced
1 small onion -- diced
1 cup mozzarella cheese
1/4 cup fat-free grated cheese topping, Kraft
50 slices Gallo Reduced Fat Pepperoni
1 teaspoon Italian sausage
2 teaspoons oregano
2 teaspoons Italian seasoning

1. Add all ingredients except cheeses to crockpot or slow cooker.

3. Cook on medium high for eight hours.

4. Spoon into bowls and sprinkle cheeses on top.

Calories: 137.1
Fat grams: 4.4
Fiber grams: 2.2

W/W Points: 2

Tuesday, September 8, 2009

Golden Frankfurter Skillet

  • 8 ounces Healthy Choice fat-free frankfurters, diced
  • 1 (10 ¾ ounce) can Healthy Choice Cream of Mushroom Soup
  • ¾ c. shredded Kraft reduced fat Cheddar cheese
  • 1/3 c. skim milk
  • ½ c. sliced mushrooms, drained
  • 1 ½ c. hot cooked noodles, rinsed and drained (1 ¼ c dry=1 ½ cooked)
  • ½ c. frozen whole-kernel corn, thawed
  • 1 t. dried parsley flakes
  • ¼ t. black pepper
  1. In a large skillet sprayed with butter-flavored cooking spray, sauté frankfurters for 5 minutes.
  2. Stir in mushroom soup, Cheddar cheese and skim milk.
  3. Continue cooking until cheese melts, stirring often.
  4. Add mushrooms, noodles, corn, parsley flakes, and pepper. Mix well to combine.
  5. Lower heat and simmer for 5 minutes, or until mixture is heated through, stirring occasionally.
Serves 4 (1 cup) 6 points

Monday, September 7, 2009

Hungarian Goulash Soup

  • 2 large onions -- diced
  • 5 slices bacon -- diced into 1/2 inch pieces
  • 1/2 pound deli roast beef -- sliced into strips
  • 2 large garlic clove -- crushed
  • 2 tablespoons flour
  • 7 cups water
  • 8 cups beef broth
  • 1/2 cup cider vinegar
  • 8 ounces tomato paste -- (maybe more)
  • 1 whole red pepper -- diced (or equivalent amount
  • of roasted red pepper in jar)
  • 4 tablespoons sweet hungarian paprika
  • 1 tablespoon caraway seed
  • 4 large potatoes -- diced
  • 1 pound sauerkraut -- drained and rinsed
  • 2 whole tart apple -- cored and diced
Saute onions and bacon. Add garlic and flour. Add water, beef broth, cider vinegar, tomato paste and paprika.

Simmer for 45 minutes. Add meat, caraway seed, potatoes, apple and sauerkraut.

Simmer for 30 minutes.

Makes 20 servings.

This makes a lot of soup and freezes well.

Per serving: 103 Calories
2 points per serving

Sunday, September 6, 2009

Curried Apple and Butternut Squash Soup

  • 2 medium butternut squash, peeled, seeded and cubed
  • One large onion, chopped
  • 3 stalks of celery, chopped
  • 3 golden delicious apples, peeled, cored and chopped
  • 2 heaping teaspoons of curry powder
  • 1 teaspoon turmeric
  • 2 tablespoons minced garlic
  • 1 tablespoon fresh ginger, minced
  • Several dashes of Tabasco
  • 1 cube chicken or vegetable bouillon
  • 3 cups water
Tip: to make it easier to peel the squash, cut it in pieces, scrape out the seeds and microwave on medium about 5 mins. Allow to cool and then peel.

Spray large pot with cooking spray. Sauté onions for about 5 mins. Add the rest of ingredients, and bring to a boil. Cover and reduce heat. Simmer, stirring occasionally, for about 30 mins until all vegetables are soft.

Using a stick blender, puree until you reach your desired consistency. Or, place batches of the soup in the blender.

When serving, add salt and cracked black pepper to taste.

7 points for the POT!

Saturday, September 5, 2009

Chicken Wild Rice Soup

  • 2tsp olive oil
  • 1 chopped onion
  • 3/4c chopped celery
  • 3/4c chopped carrots
  • 2 tbsp flour 1 point
  • 6c chicken broth
  • 2c cooked wild rice 6 points
  • 1lb cooked chicken cubed (leftovers from grilled chicken breast or rotisserie chickens) 15points
  • 1/2tsp salt, curry powder, mustard powder, parsley, black pepper
  • 2c half and half 16points ( can be made without this and is good)
  1. oil into pan- stir in onion, celery, and carrots saute 5 minutes
  2. Add flour stir well
  3. pour in broth until all added
  4. bring to boil, reduce heat to low and let simmer
  5. Add rice, chicken, spices. Allow to heat through. Add half and half. Let simmer 1-2 hours.

6 servings at 6 points each made with Half and half
6 servings at 4 points without half and half

Friday, September 4, 2009

Tortilla Soup

  • 2 cans 99% FF stock About 4 cups total
  • 1 cup pureed tomatoes
  • 1 med onion, chopped
  • 5 dashes Tabasco
  • 1/2 tsp ground cumin
  • 1 Tbsp dried parsley or cilantro
  • Salt & pepper to taste
  • 1/2 tsp chili powder
Add all ingredients above to a large saucepan. Bring to a boil, cover and reduce heat to a simmer. Simmer 20 minutes.

Makes about 4 servings and is ZERO Points!

Garnishes to add to soup just before serving...pick and choose as you like to your point limits. You gotta add the tortilla strips as that's what gives the soup it's name!!! Plus the tortillas and lime juice makes it to die for!!!! Add as much or as little as you like. I have listed various points values below, adjust as to how much you want of each...a little more avocado? a little less chicken....adjust accordingly.

  • Fried corn tortilla strips (in olive oil, good fat!) 1 small/1 tsp olive oil 3 points (Cut tortilla into fine strips, fry in olive oil over medium heat)
  • Cubed avocado -- 1/8 avocado 1 point (good fat!)
  • LF sour cream -- 2 T. 1 point
  • Shredded cooked white chicken -- half boneless breast 1.5 pts. Put shredded chicken in bottom of bowl and pour hot soup over top
  • Green onions -- ZERO
  • Fresh lime juice -- ZERO Add directly to individual bowls
  • Kraft 2% Shredded Cheese -- 1/4 cup 2 pts
  • Chopped tomatos --ZERO

Adjust your garnishes according to your desires and point availability. Tonight I had 1 oz chicken, green onions, 1/8th avocado, fresh lime juice, 1 tortilla, & 1 Tbsp LF sour cream.

YUM!!! Be sure to add the fresh lime juice and the tortilla....it's what makes the soup!

Thursday, September 3, 2009

BASIC FAT-BURNING SOUP

  • 1 or 2 cans of stewed tomatoes ( I used 1 lg can crushed peeled)
  • 3 large green onions ( I used 1 lg spanish onion)
  • 1 large can of fat-free beef or chicken broth
  • 1 pkg. fat-free soup Mix (Knorr's Vegetable)
  • 1 bunch celery
  • 2 cans green beans with liquid
  • 2 or 3 green bell peppers
  • 2 lbs. carrots
  1. •Cut veggies in small to medium pieces. Add water to cover.
  2. •Season with salt, pepper, parsley, bouillon or soup mix.
  3. •Add necessary + optional vegetables and seasonings as desired.
  4. •Bring to rapid boil - cook for 10 minutes, then reduce heat and simmer until veggies are tender.

0 points

Wednesday, September 2, 2009

tomato veggie soup

  • 1 pack of Lipton soup - 1 cup is 1pt
  • 1 whole zucchine diced = opts
  • 1 whole squash diced = opts
  • 1 med onion diced = opts
  • 1 whole carrot = 0pts
  • 1/2 c corn = 1pt
  • 1/2 c peas =1pt
  • 1/2 c tomato sauce or
  • 1 can = 0pts
  • 1 tsp olive oil to sautee all the veggies
  • 1 large garlic clove or more chopped up
  • 3 cups of water
  • salt (optional)
  • black pepper to taste 1 tsp
  • red chilli flakes 1 tsp
  1. In med sauce pan add oil,garlic,onions and veggies on med.
  2. heat and sautee for about 10 to 15 min until cooked.
  3. Then add tomato sauce seasonings and water.
  4. Let it come up to a simmer 5 min.
  5. Lastly add the Lipton soup packet and stir it in.
  6. Add more wate if needed.
It makes about 6 to 8 cups. 2pts per cup.

Tuesday, September 1, 2009

Several Taco Soups!

Taco Soup Taco Soup - 3 Points
  • 1 lb. lean hamburger meat
  • 1 cup onion, chopped
  • 3 16 oz cans chili or pinto beans (not drained)
  • 1 can of whole kernel corn (not drained)
  • 1 can diced tomatoes (optional)
  • 1 can peppers (optional)
  • 1 8 oz. Can tomato sauce
  • 1 package Taco seasoning
  • 1 package Hidden Valley Ranch dressing mix (do not mix the dressing use it dry)
  • 1 1/2 cups water
Fry the hamburger and onion, drain off the excess grease. Combine all other ingredients, and add water to desired consistency, about 1 1/2 cups and simmer for 20 minutes. This recipe will freeze for three months. Makes 12 servings, 1 cup portions

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Taco Soup - 2 Points
  • 1/2 pound 93% fat-free ground beef
  • 46 ounces V-8® vegetable juice, Spicy Hot
  • 15 ounces Ranch Style Black Beans
  • 15 1/2 ounces Green Giant Dark Red Kidney Beans
  • 11 ounces Green Giant Niblet Corn
  • 2 cups Hunt's Diced Tomatoes
  • 1 package Taco Bell Taco Seasoning Mix
1. Brown beef and drain off fat.

2. Add remaining ingredient and simmer in a crockpot on low.

Calories: 155.2
Fat Grams: 1.5
Fiber Grams: 4.7

W/W Points: 2

Serving Ideas : Serve with diced onions, grated cheese, sour cream & chips

NOTES : Original recipe used Garbanzo Beans in the place of the black beans


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Taco Soup (3) - 1 Point
  • 2 cups recipe crumbles, Morningstar Farms
  • 46 ounces V-8® vegetable juice, Spicy Hot
  • 1 can black beans, S&W
  • 1 can kidney beans, S&W
  • 2 cans Mexican tomatoes, Rotel
  • 1 can diced tomatoes w/green chilis, Libby's
  • 1 can canned corn, Green Giant Niblets
  • 1 package taco seasoning mix, Old El Paso
1. Combine all ingredients in crockpot or slow cooker.

2. Simmer on low for 8-10 hours.

Calories: 122.9
Fat grams: 0.8
Fiber grams: 5.6

W/W Points: 1

IF YOU ADD 1 TABLESPOON OF FAT-FREE SOUR CREAM, 1/2 OUNCE WOW TOSTITO CHIPS, AND 1 TABLESPOON 2% CHEDDAR CHEESE THE FOLLOWING NUTRITIONAL INFORMATION APPLIES:

Calories: 200.0
Fat grams: 2.6
Fiber grams: 6.1

W/W Points: 3

IF YOU ADD 1 TABLESPOON OF FAT-FREE SOUR CREAM, 1/2 OUNCE TORTILLA CHIPS, AND 1 TABLESPOON 2% CHEDDAR CHEESE THE FOLLOWING NUTRITIONAL INFORMATION APPLIES:

Calories: 226.0
Fat grams: 5.8
Fiber grams: 6.5

W/W Points: 4

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Taco Ranch Soup
  • 8 cups water
  • 1 package fat-free ranch salad dressing -- dry
  • 2 beef bouillon cubes
  • 2 cans diced tomato -- chili style
  • 1/4 cup mushrooms, canned -- sliced
  • 1 can corn
Combine all ingredients and bring to a boil.

Calories: 22.5
Fat Grams: 0.3
Fiber Grams: 0.7

W/W Points: 1/2

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And another..... TACO SOUP
  • 3 Cans - Fat Free chicken broth
  • 1 Can - Stagg's Ranchero Chili(98% Fat-Free)
  • 1 Can - S&W Black Beans, Drained
  • 1 Can - Mexican Style Tomatoes, Crushed
  • 2Tbls - Taco Seasoning
  • 1/2 - Onion
  • 1 each - Yellow Squash, Sliced
  • 1 each - Zucchini, Sliced
Saute veggies in a non-stick pan with cooking spray. When veggies are browned and onion translucent, add remaining ingredients. Heat thorougly.

2 Cups = 1/2 pt
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One more... TACO SOUP
  • 1 can black beans, undrained
  • 1 can kidney beans, undrained
  • 1 can pinto beans, undrained
  • 1 can white beans, undrained
  • 1 small can chopped green chilies (optional)
  • 1 can chopped tomatoes (16 oz)
  • 1 pkg. Taco seasoning mix
  • 1 pkg. Ranch Dressing mix
  • 1/2-1 onion, chopped
  • 3 garlic cloves, crushed
In larger size pot, saute onion and garlic in Pam. Add beans, all undrained, tomatoes, taco seasoning, (I would start with 1/2 the package, and add to taste) and Ranch dressing mix.
(I have actually not added the dressing before and it was good too....) Simmer for about 30 min to blend flavors. If you think it's too thick, add a little water. Good with a little FF sour cream on top, too

1 cup= 1 point (without the sour cream

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Last one I have.... Another Taco Soup
  • 2 cans chicken broth (15 oz ea)
  • 1 can black beans (15 oz)
  • 1 can Mexicorn (15 oz)
  • 1 jar salsa (I use 16 oz Pace Picante)
Heat until flavors blend, enjoy. I got this off the boards a long time ago so don't know who to credit. It is very good served over baked Tostitos. You can add cheese and fat free sour cream. Without the additions, I got 10 cups for 7 points, so I count it 1 point per cup. Good alternative to the vege soup!!

**NOTE TO MY FRIENDS**
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.