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  1. Sweet and Sour Meatloaf - 8 Pts. per serving 1 egg 5 Tblsps. ketchup, divided 2 Tblsps. prepared mustard ½ cup dry bread crumbs 2 Tblsps. onion soup mix ¼ tsp. Salt ¼ tsp. Pepper 1 lb. Ground beef ¼ cup sugar 2 Tblsps. brown sugar 2 Tblsps. cider vinegar In a bowl, lightly beat the egg. Add 2 Tblsps. of ketchup, mustard, bread crumbs, dry soup mix, salt and pepper. Add beef and mix well. Shape into an oval loaf. Place in a shallow 1 qt. Microwave safe dish; cover with waxed paper. Microwave on high for 11 – 12 minutes or until meat is no longer pink. Rotating a half turn once; drain. In a small bowl, combine the sugars, vinegar and remaining ketchup; drizzle over meat loaf. Cover and microwave on high for 3 – 5 minutes. Let stand 10 minutes before slicing. Yield: 4 servings. 8 Pts. Per serving Nutritional Analysis: One serving, prepared with lean ground beef, equals 375 calories, 13 g. fat, 94 mg. Cholestrol, 960 mg. Sodium, 38 g. carbohydrate, 1 g. fiber, 27 g. protein. Diabetic Exchanges: 3 lean meat, 2 ½ starch. Recipe is very easily doubled and freezes well. I make one big meatloaf and cut it in half and freeze half. I use a 2 quart microwave dish with a lid that does not fit tight instead of the wax paper.
  2. Salmon Marinade 1/2 cup olive oil 1/4 cup soy sauce (I use low-sodium soy sauce) 1/4 cup lemon juice chopped garlic to your taste (I use a heaping tablespoon of chopped garlice) 1 Tblsp. paprika Mix marinade together. Put in plastic bag with salmon filet cut into serving size pieces. This freezes well. I cut a whole salmon filet into serving size pieces and freeze half of them in a resealable plastic bag with half of the marinade. Marinade for at least 2 hours in the fridge. Place salmon in a baking dish sprayed with Pam. Discard marinade. Bake salmon in a baking dish sprayed with Pam (for easy clean-up) at 400 degrees for 15 - 18 minutes. Watch carefully. Do not let salmon dry out. You will want to check it after 12 minutes. 1 6 oz. salmon filet prepared with marinade = 8 pts.
  3. This is a yummy, high fiber salad! If you like cilantro, you will love this! Broccolli Slaw (buy it in the produce section with the bagged salads) Cherry or Grape Tomatoes Chopped Cilantro Dressing: 1 Tblsp. olive oil 2 Tblsps. Lime juice 2 -3 cloves minced garlice (to taste) 1/2 - 1 tsp. salt (to taste) Mix Dressing ingredients. I use 1/3 of the dressing per salad to equal 1 tsp. of olive oil per serving. 1/3 of the salad mix is a BIG portion. It's very crunchy, flavorful and filling! 3 servings: 1 PT. each
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