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INGREDIENTS:boneless skinless chicken breasts (I use frozen ones from Costco or Trader Joe's) Bulls Eye BBQ sauce, low point tomato sauce like Ragu, or other favorite sauce PREPARATION:Spread BBQ sauce over chicken breasts Cover with foil and bake at 400 degrees for 30 min. Uncover and lower temp to 375 degrees for approx. another 30 min. until tender Steam some green beans in the microwave SERVING SUGGESTIONS:Serve with applesauce or other canned fruit and toasted lite bread
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INGREDIENTS:1 1/2 lbs very lean ground beef 2 medium onions, chopped 6 garlic cloves minced 1 tsp salt 1/2 tsp pepper 1 16oz can tomato sauce 1 cup water 1/2 cup uncooked rice (not instant) 6 cups of shredded cabbage
PREPARATION:brown ground beef until it just loses its pink color, drain. Add
onions, garlic, salt, pepper and tomato sauce and water. Bring to simmer, add rice and
cook for about 10 minutes until rice is partially cooked. Remove from heat. Spread 1/2 of
the cabbage in casserole dish sprayed with Pam. Cover with 1/2 of meat mixture. Repeat
layers. Do not stir. Cover with foil tightly and bake at 350 for 1 1/2 hours until cabbage
is tender.
SERVING SUGGESTIONS:
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INGREDIENTS:2t. olive oil 4 hot or sweet Italian turkey sausages (remove casings) 1 onion, chopped 1 4 1/2 oz can Italian style stewed tomatoes 1 green bell pepper, chopped 2 celery stalks, chopped 4 cups cooked ziti (or penne) 2T. Parmesan cheese
PREPARATION:1) In a large saucepan, heat olive oil. Add sausages and onion; cook till browned and tender , 6-8 minutes. 2) Add canned tomatoes, pepper and celery. Bring to boil. Reduce heat, cover and simmer about ten minutes.
SERVING SUGGESTIONS:Serve ziti, topped with sausage mixture; sprinkle with Parmesan cheese. Note: very tasty and easy !! |
INGREDIENTS:1 pound Tilapia Fillets 3/4 cup plain bread crumbs 1/4 tsp garlic powder 1/4 tsp Salt Free Lemon Pepper
Blend : 1/2 tsp dried parsley flakes 1/4 tsp paprika 1/4 tsp ground black pepper 1/2 cup 2% milk 4 wedges of lemon 4 sprigs fresh parsley (optional)
PREPARATION:Combine bread crumbs, garlic powder, SF lemon pepper, dried parsley flakes, paprika and black pepper. Mix well. Dip fish fillets in milk to coat evenly on both sides. Place in bread crumb mixture. Press fillets into crumbs to evenly coat both sides. Arrange fillets on a sheet pan sprayed with vegetable spray. Discard left over bread crumb mixture and milk.
SERVING SUGGESTIONS:Garnish with lemon wedge and parsley sprig. This recipe also works well with sole, cod or other mild white fillets.
206 calories, 3 grams fat, 1.2 grams fiber
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INGREDIENTS:1 Kaiser Roll (4") 1 tsp cranberry sauce 1 tsp yellow mustard tsp honey 2 1/2 oz. lean turkey breast 2 tomato slices green leaf lettuce
PREPARATION:Combine cranberry sauce, mustard and honey and spread on kaiser roll. Top with turkey, leaf lettuce and tomato slices. Close sandwich and enjoy!
SERVING SUGGESTIONS:Another variation would be to omit the honey and mustard and add LF pesto and sun dried cranberries.
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INGREDIENTS:1/2 Progresso bread crumbs 1/3 cup coconut 1 egg, beaten 4 pieces skinless, boneless chicken breasts
PREPARATION:Mix bread crumbs and coconut. Beat egg. Dip chicken in egg, then breadcrumb mix. Coat with butter spray. Bake 25 minutes at 350. Turn chicken over. Bake additional 25 minutes. (Option 1: Mix equal parts honey and Dijon mustard and drizzle over chicken.) (Option 2: egg whites or Egg Beaters instead of the whole egg.)
SERVING SUGGESTIONS: |
INGREDIENTS:3 cups tomato juice 2 T. olive oil 1/2 tsp. sweet dried basil 1/2 tsp ground oregano 1/8 tsp. ground white pepper 1 clove fresh garlic, minced 1 pound Top Round Beef Steak 1 large onion, julienne
PREPARATION:Combine tomato juice with olive oil, basil, oregano, white pepper and garlic to make a marinade. Trim steak of fat and cut into 4 portions. Put steak pieces and 2/3 of the marinade into a zip lock bag and leave in the fridge overnight. Refrigerate the other 1/3 of the marinade. The next day, cook the onions in the reserved marinade until they are soft & caramelized (brown & crusty). Remove steaks from marinade (discard this marinade) and grill for 5 minutes on each side. Top with caramelized onions and serve immediately.
SERVING SUGGESTIONS:You can probably use chicken or turkey instead of beef. 169 calories, 5 grams fat, 1 gram fiber
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INGREDIENTS:1 lb. raw shrimp 1 cup corn (I use frozen but recipe calls for fresh) 1 cup cherry tomatoes garlic 2 cloves basil to taste salt to taste
PREPARATION:Stir fry shrimp in 1 Tbls. oil and garlic. Cook until just pink. Remove from pan. Add a little more oil, add corn and tomatoes to pan and cook until tender. Add basil and salt.
SERVING SUGGESTIONS:
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INGREDIENTS:1 box Campbell's Supper bakes brand Garlic Pasta Chicken 1 lb to 1 1/2 lbs of chicken or Option: 3/4 lb chicken and 1/2 cup of frozen already cooked large shrimp
PREPARATION:The box has pasta, seasonings, a can of sauce to pour over chicken and some seasoned crumbs that go on top. Option: 1 Tbsp butter instead of the 2 it calls for. Bake in a 13 x 9 inch pan
SERVING SUGGESTIONS:If you like Alfredo sauce and garlic, you'll really like this one. My chicken, shrimp combo really did remind me of shrimp and chicken Fettuccini Alfredo and it was very good! One portion of this cooked per their directions including the meat is 370 cal., 7 grams of fat and 2 grams of fiber They ARE high in sodium with 870 mg per portion,
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INGREDIENTS:1# and 2 oz. LF Turkey Breast, diced 1/2# fresh mushrooms, sliced 12 oz box frozen snow peas, thawed 1 cup cold water 1/4 cup lite soy sauce 1/2 tsp sugar 2 tsp sesame seed oil 2 T cornstarch 1 1/2 tsp sesame seeds 1/4 cup green onions, sliced
PREPARATION:Combine water, soy sauce, sugar, sesame oil, and cornstarch, whisk together and set aside. Toss together turkey, mushrooms and snow peas. Place into a hot Wok for about 1 minute and add sauce mixture. Cook and stir until sauce is hot and thick. Serve over white or brown rice. Garnish with sesame seeds and green onion slices. SERVING SUGGESTIONS:You can substitute chicken or shrimp for the turkey in this recipe.
139 calories 2.7 grams fat 2 grams fiber 3 points per serving add 2 more points for 1/2 cup of rice.
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