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Everything posted by BarbA

  1. Here are a couple. I love the mint and fruit combo in the first ... and love pineapple with fish on the second. I've also tried some pretty simple recipes with various fruit juices and chili and cumin. The cumin gives a nice smokey flavor. * Exported from MasterCook * Grilled Mahimahi with Peach and Pink Grapefruit Relish Recipe By :Lorrie Hulston Corvin "Passion for Peaches" Serving Size : 6 Preparation Time :0:00 Categories : fish and shellfish main dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup rice vinegar 2 tablespoons brown sugar 1/2 cup finely chopped red onion 2 1/2 cups peeled ripe peaches -- diced 1 1/2 cups pink grapefuit sections -- (about 2 large grapefruits) 1/2 cup small mint leaves 3/4 teaspoon salt -- divided 1/2 teaspoon black pepper -- divided 6 (6-ounce) mahimahi fillets -- or other firm whitefisl fillets (about 3/4 inch thick) Cooking spray Prepare grill. Place vinegar and sugar in a small saucepan; bring to boil. Remove from heat. Place onion in a large bowl. Pour vinegar mixture over onion, tossing to coat; cool. Add peaches, grapefruit, mint, 1/4 teaspoon salt, and 1/4 teaspoon pepper to onion; toss gently. Sprinkle fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place fish on grill rack coated with cooking spray; grill 5 minutes on each side or until fish flakes easily when tested with a fork. Serving size: 1 fillet and about 2/3 cup peach relish. Calories 226 (5% from fat); Fat 1.4g (sat 0.4g, mono 0.3g, poly 0.4g); Protein 32.8g; Carbohydrates 19.3g; Fiber 3.1g; Cholesterol 124mg; Iron 3.2mg; Sodium 448mg; Calcium 63mg Source: "Cooking Light Magazine, July 2003, page 122" Copyright: "© 2003 by Southern Living, Inc." - - - - - - - - - - - - - - - - - - - NOTES : Onions, peaches, mint, and grapefruit make a cooling, citrusy sweet relish that pairs well with the delicate fish. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Pineapple-Glazed Mahimahi Recipe By :WEIGHT WATCHERS ANNUAL RECIPES FOR SUCCESS 2004 Serving Size : 0 Preparation Time :0:07 Categories : Fish & Shellfish Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups pineapple juice 2 1/2 tablespoons low-sodium soy sauce 2 tablespoons brown sugar 2 teaspoons dark sesame oil 1 teaspoon grated peeled fresh ginger 1/2 teaspoon crushed red pepper 4 6-ounce mahimahi fillets cooking spray 1 teaspoon vegetable oil 2 tablespoons sliced green onions 1. Combine first 6 ingredients. Pour 1/2 of pineapple mixture into a heavy-duty zip-top plastic bag; add fish. Seal bag and marinate in refrigerator 2 hours, turning bag occasionally. Set aside remaining pineapple mixture. 2. Coat a grill pan with cooking spray. Brush with vegetable oil. Place over medium-high heat until hot. Remove fish from bag; discard marinade. Place fish, skin side up, on grill pan; grill 5 minutes or until browned. Turn fish; reduce heat to medium. Grill 10 minutes or until fish flakes easily when tested with a fork. 3. Bring reserved pineapple juice mixture to a boil in a small saucepan over medium-high heat. Boil 10 minutes or until mixture is reduced to 1/4 cup. Drizzle pineapple mixture evenly over fish. Sprinkle with green onions. YIELD: 4 servings (serving size: 1 mahimahi fillet and 1 tablespoon sauce). POINTS: 5; EXCHANGES: 1/2 Starch, 1/2 Fruit, 5 Very Lean Meat; PER SERVING: CAL 242 Copyright: "2003 by OXMOOR HOUSE, INC ISBN: 0-8457-2631-6" - - - - - - - - - - - - - - - - - - -
  2. While searching for some recipes I found this ... It can be made with ground turkey or extra lean ground beef. Variations on points are included. La Bamba Casserole 5 1/4 ounces green chiles, 1 can, drained 1 pound 99% Fat Free ground turkey breast 1 cup chopped onion 2 tsp chili powder 1/2 teaspoon cumin 1/4 teaspoon salt 2 whole garlic cloves, minced 10 ounces diced tomatoes, with green chilies 2 cups frozen whole kernel corn, thawed 16 ounces fat-free refried beans, 1 can 1/2 cup reduced fat cheddar cheese 1 cup chopped fresh tomato 1/2 cup chopped green onion 1. Preheat oven to 375. Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8" square baking dish coated with cooking spray. Place turkey, onion, chili powder, cumin, salt and garlic in a large, nonstick coated skillet; cover over medium-high heat 5 minutes or until turkey is browned, stirring to crumble. Add canned tomatoes; cook 5 minutes or until liquid evaporates, stirring occasionally. 2. Spoon turkey mixture over chiles, and top with corn. Carefully spread beans over corn, and sprinkle with cheese. Bake for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions. Notes: WIth just "ground turkey" and regular cheddar cheese. = 6 servings of 1 ½ cups @ 7 points per serving – as taken from One Dish Meals Cookbook Reduced fat cheese and 99% FF turkey - Per Serving (excluding unknown items): 251 Calories; 2g Fat (8.0% calories from fat); 27g Protein; 32g Carbohydrate; 5g Dietary Fiber; 49mg Cholesterol; 496mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. - 4.4 points reduced fat and 95% FF ground beef - Per Serving (excluding unknown items): 265 Calories; 5g Fat (15.5% calories from fat); 25g Protein; 32g Carbohydrate; 5g Dietary Fiber; 43mg Cholesterol; 503mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. = 4.9 points. Few people think of a cheesy Mexican casserole as a "light" dish. The La Bamba Casserole was made "lighter" by substituting ground turkey for beef and opting for fat-free refried beans. If you're not a fan of ground turkey, ground chicken is a great substitute. You can shorten the preparation time by purchasing the onions, tomatoes and green onions already chopped—now available in most produce sections. Fresh corn is another great alternative, and beautifully accentuates the veggies in the dish. Additionally, you can omit ingredients that you are not fond of, like the chilies, and the integrity of the dish remains intact. The La Bamba Casserole is great served with salad and Mexican cornbread. Alternatively, it's excellent paired with baked corn chips or rice, making it as ideal for parties as for family dinners.
  3. Veal Piccata - 6.0 Points Enjoy this lemony Italian favorite with simple steamed green beans and mashed sweet potatoes. 2 tablespoons all-purpose flour Dash of salt 1/4 teaspoon black pepper 1 tablespoon water 1 large egg white 1/3 cup Italian-seasoned breadcrumbs 4 (2-ounce) veal cutlets 2 teaspoons olive oil 1 cup fat-free, less-sodium chicken broth 1 teaspoon grated lemon rind 2 to 3 tablespoons fresh lemon juice 1 tablespoon capers, drained and rinsed Lemon wedges (optional) Combine flour, salt, and pepper in a shallow dish. Combine water and egg white in another shallow dish, stirring with a whisk. Place breadcrumbs in a third shallow dish. Working with 1 cutlet at a time, dredge in flour mixture. Dip floured cutlet in egg white mixture; dredge in breadcrumbs. Heat oil in a large nonstick skillet over medium-high heat. Add cutlets to pan; cook 2 minutes on each side or until lightly browned. Remove from pan; keep warm. Add broth, rind, juice, and capers to pan; simmer 2 minutes, stirring constantly. Pour over cutlets; serve immediately. Garnish with lemon wedges, if desired. Yield: 2 servings (serving size: 2 cutlets and 3 tablespoons sauce) CALORIES 281 (24% from fat); FAT 7.6g (sat 1.2g,mono 4g,poly 0.6g); PROTEIN 30.4g; CHOLESTEROL 89mg; CALCIUM 89mg; SODIUM 964mg; FIBER 1.3g; IRON 2.2mg; CARBOHYDRATE 21.2g Cooking Light, JULY 2004
  4. Thanks Joanne .... just trying to get my bearings again. I've missed everyone here too. Barb
  5. Dulche De Leche Flan 1 (14-ounce) can fat-free sweetened condensed milk 1/2 cup sugar 1/4 cup water Cooking spray 2 cups 2% reduced-fat milk 3 large eggs 2 large egg whites 1/2 teaspoon vanilla extract 1. Preheat oven to 425º. 2. Pour condensed milk into a 1-quart baking dish; cover and place in bottom of a broiler pan. Add hot water to pan to a depth of 1 inch. Bake at 425º 45 minutes or until milk is thick and caramel colored. Remove dish from pan; uncover and cool to room temperature. 3. Reduce oven temperature to 325º. 4. Combine sugar and 1/4 cup water in a small, heavy saucepan, and cook over medium-high heat until sugar dissolves, stirring frequently. Continue cooking 5 minutes or until golden, stirring constantly. Immediately pour into a 9-inch round cake pan coated with cooking spray, tipping quickly until caramelized sugar coats bottom of pan. 5. Spoon condensed milk into a large bowl. Add 2% milk, eggs, egg whites, and vanilla extract; stir with a whisk until well blended. Strain the milk mixture through a fine sieve into prepared pan, and discard solids. 6. Place cake pan in bottom of broiler pan; add hot water to pan to a depth of 1 inch. Bake at 325º 40 minutes or until a knife inserted in the center comes out clean. Remove from oven, and cool the flan to room temperature in water bath. Remove cake pan from water bath, and cover and chill at least 3 hours or overnight. Loosen edges of flan with a knife or rubber spatula. Place a plate, upside down, on top of cake pan; invert flan onto plate. Drizzle any remaining caramelized syrup over flan. 7. Serving size: 1 wedge. 8. Calories 250 (12% from fat); Fat 3.2g (sat 1.3g, mono 1.1g, poly 0.3g); Protein 9.6g; Carb 45.7g; Fiber 0g; Chol 88mg; Iron 0.3mg; Sodium 120mg; Calc 223mg Servings: 8 Notes: Flan is delicate Spanish custard baked in a caramel-coated dish. Dulce de leche is sweetened milk that's cooked down to a thick paste. Cooling the flan in a water bath helps it reach room temperature gradually, which reduces the chances of shrinking and cracking. Source: Cooking Light Magazine, June 2003, page 132 Latte Flan 3/4 cup sugar, divided 1/4 cup water Cooking spray 3 cups 2% reduced-fat milk 2 tablespoons instant espresso or 1/4 cup instant coffee granules 3 tablespoons Kahlua (coffee-flavored liqueur) 2 large eggs 2 large egg whites 1. Preheat oven to 350 degrees. 2. Combine 1/2 cup sugar and water in a small, heavy saucepan, and cook over medium-high heat until sugar dissolves, stirring frequently. Continue cooking 10 minutes or until golden; stir constantly. Immediately pour into 6 (6-ounce) custard cups coated with cooking spray, tipping quickly until caramelized sugar coats bottom of cups. 3. Combine milk and espresso in a medium saucepan over medium heat; cook 5 minutes or until espresso dissolves (do not boil). Remove from heat; stir in 1/4 cup sugar and Kahlua. 4. Combine eggs and egg whites in a large bowl; stir well with a whisk. Gradually add hot milk mixture to egg mixture, stirring constantly. Divide mixture evenly among prepared custard cups. Place cups in a 13 x 9-inch baking pan; add hot water to pan to a depth of 1 inch. Bake at 350 degrees for 50 minutes or until a knife inserted in center comes out clean. Remove cups from pan; cool completely on a wire rack. Cover and chill at least 8 hours. 5. Loosen edges of custards with a knife or rubber spatula. Place a dessert plate, upside down, on top of each cup, and invert custards onto plates. Drizzle any remaining caramelized syrup over custards. Yield: 6 servings. Notes: CALORIES 210 (18% from fat); FAT 4.2g (sat 2g, mono 1.4g, poly 0.3g); PROTEIN 7.6g; CARB 36g; FIBER 0g; CHOL 83mg; IRON 0.4mg; SODIUM 102mg; CALC 161mg Cooking Light Magazine: July/Aug 99 - page 111. Chocolate Orange Flan 1/2 cup sugar Cooking spray 1 1/4 cups 1% low-fat milk 2 tablespoons Dutch process cocoa 2 tablespoons dark rum 1 teaspoon grated orange rind 2 large egg yolks 1 large egg white 1 (14-ounce) can fat-free sweetened condensed milk 1. Preheat oven to 300º. 2. Place sugar in a medium, heavy skillet over medium heat; cook until sugar dissolves. Continue cooking an additional 1 1/2 minutes or until golden. Immediately pour into a 9-inch quiche dish coated with cooking spray, tipping quickly until caramelized sugar coats bottom of dish. 3. Combine 1% milk and remaining ingredients in a food processor, and process mixture until smooth. Pour milk mixture over caramelized syrup in dish. Place dish in a shallow roasting pan, and add hot water to pan to a depth of 1 inch. Bake at 300º for 1 hour or until a knife inserted in center of flan comes out clean. Remove dish from roasting pan, and cool 30 minutes on a wire rack. Cover flan, and chill at least 3 hours. Place a plate upside down on top of dish, and invert flan onto plate. Drizzle any remaining caramelized syrup over the flan. Cooking Light, July/August 98, p.170 Servings: 9 Per Serving (excluding unknown items): 207 Calories; 2g Fat (7.4% calories from fat); 6g Protein; 41g Carbohydrate; trace Dietary Fiber; 49mg Cholesterol; 70mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Non-Fat Milk; 1/2 Fat; 2 Other Carbohydrates.
  6. I guestimated on a few things for your recipe, based on mastercook: I put in 95% FF hamburg meat and then 1/2 cup parm cheese guesstimated at 10 servings - 4.1 points ... NI is: Per Serving (excluding unknown items): 215 Calories; 5g Fat (23.6% calories from fat); 25g Protein; 15g Carbohydrate; 3g Dietary Fiber; 52mg Cholesterol; 1003mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. A couple other links for Hamburg soup yielded the following: Lowering the amount of meat and cutting down, using whole wheat pasta or using FF parm cheese would lower the points as well. http://www.healthdiscovery.net/forums/showthread.php?t=78214&highlight=hamburger+soup http://www.healthdiscovery.net/forums/showthread.php?t=171688&highlight=hamburger+soup http://www.healthdiscovery.net/forums/showthread.php?t=53599&highlight=hamburger+soup http://www.healthdiscovery.net/forums/showthread.php?t=154591&highlight=hamburger+soup One of the links includes stuffed pepper soup that i absolutely adore!
  7. http://www.healthdiscovery.net/forums/showthread.php?p=1410602#post1410602 Could this be it? Looks like it's 7 points per serving as written, but some other posters have listed possible modifications.
  8. BarbA

    Very bad!!!

    Hmmmmm... Rough guestimate here: Calorie King has the following NI http://www.calorieking.com/foods/calories-in-sides-fried-shrimp_f-Y2lkPTQyMzUmYmlkPTI4OSZmaWQ9OTEwODgmZWlkPTE5MzA0MTA0NiZwb3M9MjkmcGFyPSZrZXk9ZnJpZWQgc2hyaW1w.html Side serving of 4 fried shrimp 276 - 12 - 1 = 6.5 Points. A WW food list had 10 medium fried shrimp for 8 points. A recipe i found that would be 5 ounces of fried scallops (don't know if that would equate to your 4 large sea scallops) 380-14-0 = 8.8 points On a WW food list 3 ounces of fried scallops = 7 points. Best case scenario may be 13.5 points - and worse case 17? I'll look forward to see if others have different NI.
  9. I ran this recipe thru mastercook .. but only had the NI for the pork ribs WITH bones, not boneless. So i still just used the 1 1/2 pounds, but if you used 1 1/2 pounds of the boneless country style ribs, it would be more points. 9 points made with pork country-style ribs - with bones, NOT BONELESS Per Serving (excluding unknown items): 353 Calories; 22g Fat (55.9% calories from fat); 20g Protein; 19g Carbohydrate; trace Dietary Fiber; 80mg Cholesterol; 327mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1 1/2 Fat; 1 Other Carbohydrates. If you wanted boneless ribs and guessed to get the same amount of meat listed in the recipe that you'd need about 1/2 pound MORE of the ribs with the bones in, the NI goes to 11.3 points for boneless (Guestimate ? Don't know if an additional 1/2 pound is too much bone weight) Per Serving (excluding unknown items): 446 Calories; 29g Fat (59.1% calories from fat); 27g Protein; 19g Carbohydrate; trace Dietary Fiber; 107mg Cholesterol; 349mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 2 Fat; 1 Other Carbohydrates.
  10. A WW food list i have lists out Caramel apple - 9 points; the candied apple is listed as 10.
  11. Seafood Lasagna - 6.1 Points. Modified from Cooking Light 1/3 cup all-purpose flour, about 1 1/2 ounces 3 cups skim milk (Original called for 2% milk) 1 tablespoon butter 1 tablespoon chopped fresh thyme 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 cups grated parmesan cheese (8 ounces) divided grated Parmiagianno/Regiano 1/8 teaspoon nutmeg, grated Cooking spray 2 cups thinly sliced onion 6 garlic cloves, minced 1/3 cup fat-free cream cheese (3 ounces) softened - block style (Original called for 1/3 less fat) 1/2 cup fat free half-and-half (original called for regular) 1/2 cup chopped fresh parsley, divided 3/4 pound medium shrimp, peeled, deveined, and coarsely chopped 3/4 pound scallops, coarsely chopped 1 large eggs (original called for 3 eggs) 1/2 cup Egg Beaters® 99% egg substitute 15 ounces fat-free ricotta cheese (15-ounce) 12 whole oven-ready lasagne noodles, no cook 1. Preheat oven to 350º. 2. Lightly spoon flour into a dry measuring cup; level with a knife. Place a large saucepan over medium heat; add flour to pan. Gradually add milk to pan, stirring constantly with a whisk until smooth; cook 1 minute. Stir in butter, thyme, salt, and pepper; bring to a boil. Cook 5 minutes or until thick, stirring constantly. Remove pan from heat; stir in 1 1/4 cups Parmigiano and nutmeg. Set cheese sauce aside. 3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 4 minutes. Add garlic; sauté for 1 minute. Remove from heat. Add cream cheese; stir until cheese melts. Stir in half-and-half, 1/4 cup parsley, shrimp, and scallops. Combine eggs and ricotta in a food processor; process until smooth. Stir ricotta mixture into seafood mixture. 4. Spoon 1 cup cheese sauce into bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles over sauce; top with half of ricotta mixture. Repeat layers with 4 noodles, remaining half of ricotta mixture, and remaining 4 noodles. Pour remaining cheese sauce over noodles; sprinkle with remaining 3/4 cup Parmigiano. Bake at 350° for 45 minutes or until lightly browned. Sprinkle lasagna with remaining 1/4 cup parsley. Let stand 10 minutes before serving. 5. Wine note: The rich, mellow flavor and creamy, mouth-filling texture of this seafood lasagna demands a white wine that's soft and full on the palate. Chardonnay is a great answer-especially a luscious, full-bodied Italian version like Antinori's Cervaro della Sala 2003 from Umbria ($45). Per Serving (excluding unknown items): 288 Calories; 7g Fat (21.6% calories from fat); 29g Protein; 26g Carbohydrate; 1g Dietary Fiber; 91mg Cholesterol; 556mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates. Servings: 12 Modified from Julie Grimes Bottcher's recipe , Cooking Light, NOVEMBER 2006 Original was 8.5 points.
  12. I made this yesterday ... and for some reason, had to cook it on high in order to get the meat tender. I didn't have to do that before. but the meat was wonderful, and I used a little bag of baby yukon gold potatoes (Giant Eagle had them on sale), along with some baby carrots and some onions ... fantastic! Great sauce and a big hit with all!
  13. Welcome to WW and BCB! The recipe forums are a landmine of great recipes to try. Here are a couple of ones I found in there. North Woods Chicken Salad http://www.healthdiscovery.net/forums/showthread.php?t=166513 Curried Chicken Salad http://www.healthdiscovery.net/forums/showthread.php?t=129038 Hawaiian Chicken Salad http://www.healthdiscovery.net/forums/showthread.php?t=128444 Chunky Chicken Salad http://www.healthdiscovery.net/forums/showthread.php?t=134127 have fun perusing the boards
  14. Review: Made this last night and it was WONDERFUL! Quick and easy. I had a couple chicken breasts left over from a previous dinner, and had some diced LF ham i picked up at the grocery store. I added some leftover peas and did use the dreamfield pasta, but had only 2% cheese, so it was still 8 points. But it was a 2 thumbs up for "something different" from the whole family. So it won't be a weekly staple, but something very quick and tasty. It does NOT need extra salt ... the ham, and the soup give it plenty. But i did add pepper and parsley.
  15. Looks good for football season! I may try and add some onion and re-run the NI with fat free feta to see how it comes out. Feta and Spinach Dip POINTS® value | 1 Servings | 8 Preparation Time | 12 min Cooking Time | 1 min Level of Difficulty | Easy snacks | This creamy spinach-feta combo dresses up fresh vegetables or baked pita chips deliciously. Or use it as a tasty spread for sliced chicken wraps. Ingredients 4 cup spinach, fresh, chopped (about 2 oz) 1/2 cup light cream cheese 1/2 cup fat-free sour cream 1/4 cup crumbled feta cheese 1/4 cup chives, fresh, minced, divided 2 tsp fresh lemon juice 1/4 tsp black pepper 1/4 tsp table salt, or less to taste (optional) Instructions Place spinach in a small saucepan with 2 cups of water. Cook over high heat for 1 minute; drain well. Place spinach, cream cheese, sour cream, feta cheese, 1 tablespoon of chives, lemon juice and pepper in a blender; puree. Taste dip and add salt if desired. Spoon dip into a serving bowl and sprinkle with remaining tablespoon of chives. Yields about 3 tablespoons of dip per serving. Notes For a nice flavor boost, substitute sorrel or watercress for half the spinach and follow the recipe directions above.
  16. recipes Cajun Crab Cakes Was | 4 POINTS Now | 3 POINTS Servings | 4 Preparation Time | 15 min Cooking Time | 15 min Level of Difficulty | Easy main meals | These slightly spicy, crisp crab cakes are flavorful winners thanks to fat-free mayonnaise, roasted red peppers, Dijon mustard and Cajun seasoning. Ingredients 1 sprays olive oil cooking spray 1 pound lump crabmeat, fresh, jumbo 2 Tbsp uncooked quick oats 1/4 cup roasted red peppers, diced (from a water-packed jar) 2 Tbsp fat-free mayonnaise 1 tsp Cajun seasoning 1 tsp Dijon mustard 3/4 cup uncooked quick oats 1 tsp Cajun seasoning 1 sprays olive oil cooking spray Instructions Preheat oven to 400ºF. Coat a large baking sheet with cooking spray. In a large bowl, combine crabmeat, 2 tablespoons of oats, peppers, mayonnaise, 1 teaspoon of Cajun seasoning and mustard; mix gently to combine, being careful not to break up crabmeat lumps. In a shallow dish, combine remaining 3/4 cup of oats and remaining teaspoon of Cajun seasoning. Shape crab mixture into 4 equal patties, about 1-inch thick each. Transfer crab cakes to oat mixture and turn to coat both sides. Transfer crab cakes to prepared baking sheet and coat surfaces with cooking spray. Bake until crab cakes are firm to the touch and golden brown, about 15 minutes. Yields 1 cake per serving. Notes Our crab cakes are tasty without a sauce. Or you can jazz them up with a combination of fat-free mayonnaise and horseradish. Chef's Tips We renovated Cajun Crab Cakes by: Creating a seasoned coating from fiber-rich oats instead of flour. Opting for fat-free mayonnaise instead of the full-fat variety. Baking the crab cakes instead of pan-frying them in oil.
  17. Greek Lemon-Chicken Thighs and Potatoes POINTS® value | 8 Servings | 4 Preparation Time | 15 min Cooking Time | 60 min Level of Difficulty | Easy main meals | Lemon and garlic give this hearty chicken and potato dish true Mediterranean flavor. Let it marinate overnight for the best result. Ingredients 1/2 cup fresh lemon juice 1/2 cup fat-free chicken broth 2 Tbsp olive oil 4 medium garlic clove(s), minced 2 Tbsp dried oregano 1 1/2 pound boneless, skinless chicken thigh(s), about 8 thighs 1 sprays cooking spray 1 pound uncooked new potatoes, cut in half (about 10 small potatoes) Instructions Place lemon juice, broth, oil, garlic and oregano in a large resealable plastic bag or medium glass bowl. Add chicken, seal bag or cover bowl, and marinate at least 2 hours or up to overnight in refrigerator. Preheat oven to 350ºF. Coat a 9- X 11-inch pan with cooking spray. Place chicken and marinade in pan; add potatoes. Bake until chicken is cooked through and potatoes are tender, about 60 minutes. Yields about 2 chicken thighs and 5 potato halves per serving. Notes You may substitute boneless, skinless chicken breasts for the thighs but reduce the cooking time by 15 minutes.
  18. BarbA

    Praline Pumpkin cake

    With changing the sugar to splenda and reducing the nuts to just 1/2 cup - the points decrease to 4 for the recipe. There are the new low-sugar cake mixes out, that I may try this with and see if the NI changes at all. 1 spray cooking spray 15 oz canned pumpkin 12 oz fat-free evaporated milk 1/4 cup Egg Beaters® 99% egg substitute 1/2 cup splenda (original called for 1/2 cup sugar) 4 tsp pumpkin pie spice 18 1/4 oz white cake mix, 1 package, unprepared 1/4 cup pecan halves, chopped (original called for 1/2 cup) 1/4 cup reduced-calorie margarine, melted 190 Calories; 6g Fat (29.1% calories from fat); 4g Protein; 30g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 281mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat; 1 1/2 Other Carbohydrates.
  19. Hmmmm... May make this instead of the creamed turkey/cornbread! I may also play around with it a bit, using either ww pasta or the Dream field pasta, and see how much of the protein to cut down to get it to under 7.5 points. I'll sub out the cream of mushroom soup with the RF cream of chicken or celery soup. Creamy Chicken Cordon Bleu Skillet "Cordon bleu" is French for "blue ribbon." Even if you never learned a syllable of French in school, you'll still come out a winner when you serve this luscious chicken dish. Serves: 4 (1 cup) Ingredients: 1 cup (5 ounces) diced cooked chicken breast 1 full cup (6 ounces) diced Dubuque 97% fat-free ham, or any extra-lean ham 1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup 1/4 cup Land O Lakes no-fat sour cream 1/3 cup water 3 (3/4-ounce) slices Kraft reduced-fat Swiss cheese, shredded 2 cups hot cooked noodles, rinsed and drained 1 teaspoon dried onion flakes Directions: In a large skillet sprayed with butter-flavored cooking spray, sauté chicken and ham for 5 minutes. Stir in mushroom soup, sour cream, water, and Swiss cheese. Add noodles and onion flakes. Mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through and cheese melts, stirring occasionally. Tips: 1. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli. 2. 1 3/4 cups uncooked noodles usually cooks to about 2 cups. Calories: 309 Fat: 9g Carbs: 31g Protein: 26g Fiber: 1g Sodium: 959mg Joanna Lund's Healthy Cooking Across America, P. 85
  20. I'm going to make this tomorrow - I have some leftover chicken that i'm going to sub out for the turkey in this recipe. I plan on not using the sugar twin and adding some grated carrots to the recipe as well. CREAMED TURKEY OVER SAVORY CORNBREAD - JOANNA LUND 1/2 cup (3 ounces) yellow cornmeal 3/4 cup Bisquick Reduced Fat Baking Mix 1/3 cup Carnation Nonfat Dry Milk Powder 2 tablespoons pourable Sugar Twin or Sprinkle Sweet 2 teaspoons dried onion flakes 2 teaspoons dried parsley flakes 1-1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk 6 tablespoons Land O Lakes no-fat sour cream 1-1/4 cups finely chopped celery 3/4 cup finely chopped onion 3 cups (16 ounces) diced cooked turkey breast 1 (10-3/4 ounce) can Healthy Request Cream of Chicken Soup 1/4 cup (one 2-ounce jar) chopped pimiento, undrained Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter flavored cooking spray. In a large bowl, combine cornmeal, baking mix, dry milk powder, Sugar Twin, onion flakes, and parsley flakes. Add 1/2 cup evaporated skim milk and sour cream. Mix gently to combine. Spread batter into prepared dish. Bake for 12 to 15 minutes or until a toothpick inserted near center comes out clean. Meanwhile, in a large skillet sprayed with butter-flavored cooking spray, saute celery and onion for 6 to 8 minutes. Stir in turkey. Add chicken soup, undrained pimiento, and remaining 1 cup evaporated skim milk. Cut cornbread into 8 pieces. For each serving, place 1 piece cornbread on a plate and spoon a full 1/2 cup turkey mixture over top. If you don't have leftovers, purchase a chunk of cooked turkey breast from your local deli. 230 Calories 2 gm fat 24 Protein 29 Carb 54 Sodium 112 calcium 1 gm fiber
  21. The NI i got when i put it thru Mastercook (for the pudding version) (taking out the NI for the pumpkin) = 3.7 Points Per Serving (excluding unknown items): 184 Calories; trace Fat (2.2% calories from fat); 8g Protein; 37g Carbohydrate; 0g Dietary Fiber; 4mg Cholesterol; 701mg Sodium. Exchanges: 1 Non-Fat Milk; 1 1/2 Other Carbohydrates. With the Pumpkin in it: 3.9 Points Per Serving (excluding unknown items): 212 Calories; 1g Fat (2.8% calories from fat); 9g Protein; 43g Carbohydrate; 2g Dietary Fiber; 4mg Cholesterol; 705mg Sodium. Exchanges: 1 1/2 Vegetable; 1 Non-Fat Milk; 1 1/2 Other Carbohydrates. If the milk is cut down a bit (to 3/4 cup) It gets down to 3.3 points (without the NI for the pumpkin in it)Per Serving (excluding unknown items): 163 Calories; trace Fat (1.8% calories from fat); 6g Protein; 34g Carbohydrate; 0g Dietary Fiber; 3mg Cholesterol; 669mg Sodium. Exchanges: 1/2 Non-Fat Milk; 1 1/2 Other Carbohydrates. But i don't know how it would affect the consistency - could always add some water to it to make up the "volume".
  22. The following are a few of the recipes I have for Turkey MEATBALLS. Sometimes I use a mix of the 99% fat free Turkey with the 95% FF Ground beef. Turkey is low fat, but also can be a bit bland - so it's important to spice it up. Part of Bell Pepper and Tomato Penne with Meatballs Recipe, don't have points for meatballs alone 1 (3/4-ounce) slice firm white bread (such as Pepperidge Farm)1/3 cup minced fresh onion 1/4 cup finely chopped cremini mushrooms 2 tablespoons finely chopped fresh parsley 2 tablespoons grated fresh Parmesan cheese 1/4 teaspoon salt 1/4 teaspoon dried oregano 1/4 teaspoon crushed red pepper 1 large egg yolk 1/2 pound lean ground turkey Cooking spray Another Recipe: (Part of a turkey meatball sub with marinara sauce recipe - don't have points for turkey meatballs alone) 1 pound ground turkey 1/2 cup uncooked quick-cooking oats 1 large egg, lightly beaten 1 tablespoon italian seasoning 2 teaspoons worcestershire sauce 1/2 teaspoon garlic salt 1/4 teaspoon freshly ground black pepper 1/4 cup italian-seasoned breadcrumbs Third Recipe: (22 small meatballs - 1 pt per meatball) 1 lb. Ground turkey breast 1/2 Cup seasoned dried breadcrumbs. 1/3 Cup chopped parsley 1 Egg 2 Tbsp. Grated onion 1 Garlic clove, minced 1/2 tsp. Salt 1/8 tsp. Ground pepper 2 tsp worcestershire 1 tsp beef bouillion granules Asian Meatballs (I"ve not tried these, but thought it may be good for an appetizer) turkey, green pepper, scallions, bread crumbs, water chestnuts, egg white and soy sauce.
  23. How about this one? I have a bunch of others, but this one is one that had both the green onion and green pepper on it. Farmer’s Casserole - 2.8 points ( 10 servings) 3 cups hash browns, frozen 1/2 cup reduced fat cheddar cheese 1 cup Canadian bacon, or ham, diced 1/4 cup green onion, sliced 1/2 Green and Red peppers, sliced thinly 1 cup Egg Beaters® 99% egg substitute (or 4 eggs beaten) 12 ounces fat-free evaporated milk (12 oz) 1/4 teaspoon pepper 1/8 teaspoon salt Preheat oven to 350ºF. Spray 2 qt baking dish with nonstick spray. Arrange potatoes evenly in bottom of dish. Sprinkle with cheese, ham, and onion and peppers. In medium bowl, combine eggs, milk, pepper, and salt. Pour over potato mixture. Bake, uncovered, for 40-45 minutes, or until the center appears set. Let stand 5 minutes Denver Brunch Bake Serves 8 @ 3 Points Per Serving ½ cup Eggbeaters ¼ cup 1% Milk or Skim Milk 2 tbsp Non-Fat Sour Cream 1 ½ cups Reduced-Fat Bisquick 9 oz Cumberland Gap diced ham OR any 1 point for 2 oz diced ham 3 oz shredded Cabot 75% Cheddar OR any 1 point for 1 oz low-fat cheese ½ cup chopped onion ½ cup chopped red bell pepper Preheat oven to 350*. Mist a 9 x 9 round baking pan with olive oil. In a medium bowl, stir Eggbeaters, milk and sour cream. Add baking mix, ham, cheese, onion, and red pepper. Mix well to combine. Spread mixture evenly into pan. Bake for 25 – 30 minutes. Place cake pan on a wire rack to cool for 5 minutes.
  24. Grano and Chickpea Soup with Parmesan-Herb Topping 1 tablespoon olive oil 2 1/4 cups chopped onion 1/2 cup chopped celery 2 garlic cloves, minced 2 tablespoons tomato paste 3/4 cup dry white wine 1 1/2 quarts water 1 cup grano (See note) 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1 teaspoon chopped fresh basil 1 (15 1/2-ounce) can chickpeas (garbanzo beans) drained 1 (14.5-ounce) can diced tomatoes, undrained 1/2 cup grated fresh Parmesan cheese (2 ounces) 2 tablespoons chopped fresh parsley 2 tablespoons chopped fresh basil 1 garlic clove, minced 1 tablespoon extra virgin olive oil 1. Heat 1 tablespoon olive oil in a large Dutch oven over medium-high heat. Add onion, celery, and 2 garlic cloves; sauté 5 minutes. Reduce heat to medium, and cook 5 minutes or until lightly browned, stirring frequently. Stir in tomato paste. Add wine; cook 2 minutes, stirring frequently. Add water, grano, salt, and pepper. Cover and simmer 30 minutes. Add 1 teaspoon basil, chickpeas, and tomatoes. Cook 5 minutes or until thoroughly heated. 2. Combine the cheese, parsley, 2 tablespoons basil, and 1 garlic clove. Ladle 1 1/3 cups soup into each of 6 bowls. Drizzle each serving with 1/2 teaspoon extra virgin olive oil; top each serving with about 2 tablespoons cheese mixture. 3. CALORIES 291 (26% from fat); FAT 8.4g (sat 2.2g, mono 4.5g, poly 1.1g); PROTEIN 11.1g; CARB 40.6g; FIBER 6.2 g; CH0L 6mg; IRON 2.5mg; SODIUM 751 mg; CALC 165 mg Servings: 6Notes: Grano, polished durum wheat, is new to the United States (to find out more about it, visit www.sunnylandmills.com). The grain stays pleasantly chewy after cooking--a nice contrast to soft chickpeas. If you have trouble finding grano, substitute wheat berries that have been soaked overnight or pearled barley. Source: Cooking Light Magazine, October 2003, page 190 To lower the calories and points, i'd decrease some of the olive oil, parmesan cheese and omit the wine. I'd also substitute with barley Mediterranean Vegetable Soup Cooking spray 1/2 cup chopped onion 1 cup chopped zucchini 1 cup chopped yellow squash 1 cup water 1/2 teaspoon dried oregano 1/4 teaspoon crushed red pepper 1 (15 1/2-ounce) can chickpeas (garbanzo beans) drained and rinsed 1 (14.5-ounce) can diced tomatoes 1 (14 1/2-ounce) can vegetable broth 1/4 cup plain low-fat yogurt 1. Heat a large saucepan coated with cooking spray over medium-high heat. Add onion; sauté 3 minutes. Add zucchini and yellow squash; sauté 3 minutes. Add water and next 5 ingredients (water through broth); bring to a boil. Reduce heat, and simmer 5 minutes. Serve with yogurt. 2. Serving size: 1 1/2 cups soup and 1 tablespoon yogurt. 3. CALORIES 185 (10% from fat); FAT 2.1g (sat 0.3g, mono 0.4g poly 0.6g); PROTEIN 9g; CARB 35.5g; FIBER 6.2g; CHOL 1mg; IRON 1.9mg; SODIUM 951mg; CALC 132mg Servings: 4 Categories: main dishes, quick & easy, soups and stews, vegetarian Source: Cooking Light Magazine, April 2004, page 226 Pasta-and-Chickpea Soup With Pesto Cooking Light Magazine. March 1999. Page: 146. 1 tablespoon olive oil 2 cups chopped onion 1 cup sliced leek (about 1 small) 1 tablespoon chopped fresh or 1 teaspoon dried rosemary 2 garlic cloves, minced 4 cups chopped tomato (about 2 pounds) 3 cups water 1 can (14-1/2 ounces) vegetable broth 1 can (14 ounces) chickpeas (garbanzo beans),undrained 1 cup diced zucchini 1/2 cup frozen petite green peas 1/2 cup frozen baby lima beans 1/2 cup frozen French-cut green beans 1/3 cup uncooked pastina (tiny star-shaped pasta) or any small pasta 2 tablespoons chopped fresh or 2 teaspoons dried parsley 1/4 teaspoon black pepper 2 tablespoons commercial pesto 2 tablespoons (1/2 ounce) grated fresh Parmesan cheese Directions. 1. Heat oil in a large Dutch oven over medium heat. Add onion, leek, rosemary, and garlic, and saute 10 minutes. 2. Add tomato, water, broth, and chickpeas, and bring to a boil. Cover, reduce heat, and simmer 30 minutes. 3. Add zucchini, peas, lima beans, and green beans; bring to a boil over medium-high heat. Reduce heat; simmer 10 minutes. 4. Stir in pastina, parsley, and pepper, and cook 8 minutes. Spoon 1-1/2 cups soup into each of 6 bowls; top each serving with 1 teaspoon pesto sauce and 1 teaspoon cheese. Yield: 6 servings. Servings: 6Notes: CALORIES 271 (25% from fat); FAT 7.5g (sat 1.8g, mono 4.1g, poly 1.3g); PROTEIN 10.5g; CARB 43.3g; FIBER 8.8g; CHOL 3mg; IRON 3.8mg; SODIUM 659mg; CALC 148mg
  25. You can take any of the soups and mash/blend part of it to make a creamier thicker base. Or take your mom's basic recipe and just add less water/broth to make it more "stew" like. You can have the 0 point veg soup that is in the WW book, and vary it with any 0 point veggies and spices - make it spicy with the addition of 0 pointed salsa, cilantro, cumin, etc. Italian with oregano and garlic, etc. Here are a few others that will have more points, but a little more variety BEAN AND VEGGIE SOUP - 1.2 points 12 c. water 12 chicken bouillon cubes (can substitute veggie broth, tomato juice) 4 carrots, sliced 4 stalks celery, sliced 1 bag frozen spinach, broken up (I substitute cabbage or kale) 3 zucchini, chopped 1 onion, chopped 15 1/2 ounces tomatoes, canned, chopped 31 ounces canned beans, your choice - 2 - 15 ounce cans 1/2 cup macaroni 1. Throw all in a pot and cook for 30 min. I add the macaroni after l5 min. so it doesn't turn to mush. I also rinse off the beans to reduce the sodium. You can play with this by adding 0 pt. veggies. It's supposed to make 24 c. at l pt. each 2. 18 servings - 1 1/4 cup each 1.2 points; 24 servings = 0.9 Points - 1 cup each Hearty Bean and Barley Soup - Cooking Light Modified - 2.1 points Servings: 8 Notes: This satisfying Italian-style soup features a delicious and iron-packed combination of red kidney beans and spinach. It's also high in fiber and calcium. To ensure rich flavor, add garlic and herbs to canned broth for a homemade taste. Mashing a portion of the beans gives the soup extra body. 7 cups fat-free chicken broth 1/4 teaspoon crushed red pepper 6 garlic cloves, crushed 2 rosemary sprigs (4-inch) 19 ounces kidney beans, canned, dark red, rinsed and drained 1 cup onion, chopped 1 cup carrot, finely chopped 1/4 cup celery, chopped and blanched 14 ounces diced tomatoes, undrained 1 cup barley, Quick cooking - uncooked 10 cup spinach leaves, torn (about 4 ounces) 1/4 teaspoon freshly ground black pepper 1. Bring first 4 ingredients to a boil in a Dutch oven; reduce heat to medium-low, and cook 15 minutes. Drain through a sieve into a large bowl; discard solids. 2. Measure 1 cup beans, and mash with a fork in a small bowl. Reserve the remaining whole beans. 3. Heat oil in pan over medium heat. Add onions, carrot, and celery; cook 4 minutes. Add broth mixture, mashed beans, whole beans, tomatoes, and barley; bring to a boil. Reduce heat; simmer 15 minutes. Stir in spinach and black pepper; cook 5 minutes or until barley is tender. 4. Yield: 8 servings (serving size: about 1 cup soup) 5. 191 Calories; 1g Fat (4.7% calories from fat); 18g Protein; 37g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 718mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fat. Old World Minestrone 1 point 3 tbsp chopped garlic 1 cup chopped onion ¾ diced celery 2 cups non-fat chicken broth 1 can Spicy V-8 (12 oz) 1 ½ cups shredded carrots 1 can Hunt’s Diced Tomatoes w/ Onion (14.5 oz) Basil & Oregano ½ cup frozen baby peas 1 cup Great Northern beans, rinsed and drained 1 ½ tsp Italian Seasoning ½ tsp red pepper flakes 1/3 cup Ditalini or any small pasta 1 ½ cups finely shredded fresh spinach 1. In a large French oven misted with olive oil, sauté onion, celery and garlic over medium heat until fragrant, about 5 minutes. 2. Add in the chicken broth and V-8. Then add the carrots and tomatoes. Cook for about 10 minutes. Then add the peas and beans to the pot and season with the Italian seasoning and red pepper flakes. 3. Allow to cook another 10 minutes at a simmer over medium-low heat. Add in the Ditalini and cook for another 7 minutes – may need to add up to ½ cup water if soup is looking thick. 4. Finally, add the fresh spinach in and allow to cook 3-4 minutes. Take pot off of the stove and allow to cool 5 minutes if serving immediately or at least 30 minutes if storing in individual cups in the freezer. 5. Serves 6-7 full cups @ 1 point per serving Chickpea stew 1 teaspoon vegetable oil 1 onion, chopped 3 garlic cloves, minced One 19-ounce can chickpeas, rinsed and drained 1 1/2 teaspoons minced fresh sage, or 1/2 teaspoon dried 1/4 teaspoon freshly ground black pepper 2 cups Vegetable Broth Half 10-ounce package frozen chopped spinach, thawed and squeezed dry 1/2 teaspoon salt 2 tablespoons fresh lemon juice 1. In a medium saucepan, heat the oil. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Add the garlic; cook, stirring, 1 minute. Stir in the chickpeas, sage and pepper. Stir in the broth, spinach and salt; bring to a boil. Transfer the mixture to a blender or food processor; puree. Return to the saucepan and simmer 5 minutes; stir in the lemon juice. 2. SERVING PROVIDES: 2 Protein/Milks. 3. PER SERVING: 163 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 590 mg Sodium, 25 g Total Carbohydrate, 7 g Dietary Fiber, 9 g Protein, 99 mg Calcium . 4. Recipe from Weight Watchers Versatile Vegetarian
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