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INGREDIENTS:1 can tuna in water, drained 1 cup macaroni, not cooked 1 onion chopped (can use green onion for color) 1 can peas, drained (baby peas best, or use frozen) 1 can reduced fat Cr. of Mushroom soup 1 cup skim milk 6 Tbsp. reduced fat cheddar cheese, shredded
PREPARATION:In a casserole dish, stir everything except cheese together. Make sure the macaroni is covered be the sauce. Sprinkle with the cheddar cheese. Cover and bake at 350 for one hour.
SERVING SUGGESTIONS:4 servings @ 3 points OR 3 servings @ 4 points. (sometimes, DH has a little more so we've chosen to make it a 3 serving meal)
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INGREDIENTS:1 medium whole spaghetti squash (about 3 pounds) 1 can (28 oz.) low-sodium diced tomatoes 2 cups sliced mushrooms 1 cup grated carrot 1/4 cup diced red bell pepper 1/2 cup frozen green peas 1 teaspoon Italian seasoning OR oregano 1 Tablespoon prepared crushed garlic 1 Tablespoon balsamic vinegar 1/4 cup shredded Parmesan cheese
PREPARATION:1. Pierce spaghetti squash to center in several places. Place on a microwave safe plate and microwave for 20 minutes. (if microwave lacks a turntable, turn squash three (3) times during cooking). Remove from microwave and slice in half lengthwise. When cool enough to handle, scrape out seeds. Set aside. 2. In a 2-1/2 quart heavy saucepan over medium-high heat, add tomatoes and bring to a boil. Add mushrooms, carrots, bell pepper, peas, oregano, garlic and vinegar. Lower heat, cover and simmer until sauce is thick, about 15 minutes. 3. To serve, shed spaghetti squash with for fork into four(4) pasta bowls, about 1 cup per bowl. Top with about 1 cup per bowl. Top with 1 cup sauce. Garnish each serving with cheese.
SERVING SUGGESTIONS:To round it out...serve with a large green salad and bottled low-fat or fat free dressing. Dietary exchanges: 1 vegetable, 2 starch Nutrients per serving: cal:179; Total fat: 3 g; Carb: 35g; Chol: 4mg; Fiber: 6g; Pro: 8 g; and sodium: 240mg. (from Diabetic cooking Jan/Feb 2003) Benita hugs and honks
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INGREDIENTS:2 4oz chicken breasts, raw cut into 1' cubes 2 large (10 oz) potatoes, raw, peeled and cubed 1 cup carrots, sliced 1 zucchini, sliced 1/4 head of cabbage, wedged 1 15oz can diced tomatoes 1 tbls Worstershire sauce 1/4 c wine (your choice) 2 cloves garlic minced 2 tsp dried herbs (I use rosemary, basil, thyme) 1 tbls. dried parsley
PREPARATION:Spray a large (4 qt) casserole dish Toss all ingredients together in large bowl so that all ingredients are well mixed. Place in covered casserole and bake at 350 for 1.25 hours or I prefer 300 for approx. 2 hours.
SERVING SUGGESTIONS:Makes 4 large servings of 3.5 points each 8 oz of chicken is 6 points after cooking (reduced to 6 oz). Potatoes are 6 points, carrots are 1 point, wine is 1 point. All other ingredients are points free and there is no added fat.
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INGREDIENTS:2 Tbsp orange juice 2 Tbsp Dijon mustard 1/2 tsp soy sauce (low-sodium ss is better) 3/4 cup seasoned bread crumbs 1 Tbsp orange zest 1/4 tsp onion powder 1/4 tsp black pepper 4 3-oz skinless boneless chicken thighs
PREPARATION:1. Preheat oven to 350 degrees; spray a nonstick baking sheet with nonstick cooking spray. 2. In a small bowl, combine the orange juice, mustard, and soy sauce. On a sheet of wax paper, combine the cracker crumbs, orange zest, onion powder, and pepper. Brush the chicken on both sides with the mustard mixture, then dredge in the crumbs, firmly pressing the crumbs to coat both sides. 3. Place the chicken on the baking sheet. Bake 15 minutes; turn over and bake until cooked through, 15- 20 minutes longer.
SERVING SUGGESTIONS:Serves 4. 7 points per serving. Can substitute lemon/lemon juice for orange, if prefer.
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INGREDIENTS:2 - 8 oz containers of Eggbeaters 10 oz lowfat cottage cheese 3 oz fat-free cream cheese 8 oz. low moisture, part skim shredded Mozzarella cheese - or - 8 oz. fat free cheddar cheese, shredded 3 Tbsp. flour 2 Tbsp. margarine 1 c skim milk 1 tsp baking powder Paprika, salt and pepper to taste
PREPARATION:Combine all ingredients and bake in 9 x 13 pan, 350 deg, for 1 hour. SERVING SUGGESTIONS:Freezes well. Serves 6 generously. 7 pts per serving These are from a nutritionist, and they taste wonderful. They make a substantial breakfast, or I save them for our "breakfast for dinner" nights.
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INGREDIENTS:1/2 lb lean ground beef 1/2 lb lean ground turkey (no skin) 1 tsp salt 1 tsp black pepper 1/4 tsp thyme or to taste
Options: 1/4 tsp sage (I like this) 1 tsp liquid smoke (I don't care for this option) Pinch of dried red peppers to taste (I like this.)
PREPARATION:Mix all ingredients. Shape into 8 patties and broil or pan fry. Drain fat as it collects, if frying.
SERVING SUGGESTIONS:Hint: I usually double the recipe and freeze half. I've found it easiest to shape the mixture into a roll about three inches in diameter, wrap it and let it sit in the freezer for about a half hour before slicing. I've stored frozen rolls for a couple weeks, and the extra time really blended the flavors deliciously. All seasonings are to taste - measures are suggestions only. I prefer to be a little on the heavy-handed side with the herbs and spices. Yields 8 patties, 1.5 oz each. 3 pts per patty.
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INGREDIENTS:1 1/2 tsp olive oil 2 cup leek, finely chopped, white parts only (about 2 large leeks) 2 cup shiitake mushroom, sliced 1 cup carrots, diced 3 cup vegetable broth 1 tsp table salt 1 cup uncooked wild rice
PREPARATION:Heat oil in large nonstick skillet. Add leeks and mushrooms and sauté until tender, about 5 minutes. (Note: If you’re in a hurry, skip this step and simply add all the ingredients directly to the slow cooker.) Spoon leeks and mushrooms into a 4- to 5-quart slow cooker. Add carrots, broth, salt and rice; cover and cook on low 6 to 7 hours.
SERVING SUGGESTIONS:Yields about 1 1/2 cups per serving. Serves | 4 POINTS per serving | 4
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INGREDIENTS:8 oz. lean ground turkey 1/2 cup sliced mushrooms (1 2.5 oz. jar, drained) 1/2 cup chopped green bell pepper 1/2 cup chopped onion 1/3 cup sliced ripe olives 1 15 oz. can Hunt's Tomato Sauce 1 Tbs. sugar 1 tsp. Italian Seasoning 1 can Pillsbury refrigerated buttermilk biscuits 1/3 cup reduced fat cheddar cheese, shredded 1/3 cup reduced fat mozzarella cheese, shredded
PREPARATION:Preheat oven to 350 degrees F. Spray an 8 x 8 inch baking dish with olive flavored cooking spray. In a large skillet sprayed with olive flavored cooking spray, brown meat. Add mushrooms, green pepper, onion and olives. Mix well to combine. Stir in tomato sauce, sugar and Italian Seasoning. Remove skillet from heat. Separate biscuits and cut each biscuit into 4 pieces. Gently stir biscuit pieces into meat mixture. Pour mixture into prepared baking dish. Bake 20 minutes. Remove from oven and sprinkle shredded cheeses evenly over the top. Continue baking until cheese melts, about 10 minutes. Place baking dish on wire rack and let set for 5 minutes before cutting.
SERVING SUGGESTIONS:Very very filling and you figure 8" x 8" dish, 6 servings....not a bad portion size at all!
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INGREDIENTS:1 1/2 LB Ground lean turkey breast 2 cups chopped onion 1 cup chopped green pepper 1 cup chopped celery 2 medium summer squash, cubed 2 garlic cloves, minced 1 28 oz. can stewed tomatoes 2 cups tomato sauce 1 15 oz. can kidney beans (drain) 1 15 oz. can black beans (drain) 1 15 oz. can pinto beans (drain) 2 TBS. Chili Powder 1 tsp cumin 1/2 tsp red pepper flakes 1 TBS. dried oregano
PREPARATION:In large skillet sprayed with Pam, sauté onions and celery until onions are translucent. Transfer to crock pot (a BIG crock pot). In same skillet, cook ground turkey. Transfer to crock pot. Add remaining ingredients; stir to combine. Cook on low for at least 4 hours.
SERVING SUGGESTIONS:I hate beans of any type, not fond of tomato or celery....and couldn't believe how good this is and my other half, who loves "real" chili, loved this. Also freezes well. I started out with a normal size crock pot and had to transfer to my Rival Oval crock pot, sorry don't know how many quarts the Rival holds! 12 servings, 4 points per serving, serving size 1 1/2 cups
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INGREDIENTS:1 pound lean ground beef 2 14 1/2-ounce cans stewed tomatoes 1/2 of a 6-ounce can of tomato paste 1 tablespoon dried minced onions 1/2 teaspoon dried basil, crushed 1 10-ounce package frozen peas and carrots Packaged instant mashed potatoes (enough for 4 servings) (use skim milk; omit butter or margarine.) Snipped parsley
PREPARATION:In a large skillet, cook ground beef until brown. Drain well in strainer or colander. Wipe skillet with paper towels. Return beef to the skillet. Stir stewed tomatoes, tomato paste, minced onion, and basil into meat in skillet. Stir in frozen peas and carrots. Bring to boiling, reduce heat. Simmer, covered, about 10 minutes or until peas and carrots are tender-crisp. Uncover and simmer for 3 - 5 minutes more or until desired consistency. Meanwhile, prepare instant mashed potatoes according to package directions, except use skim milk and omit butter or margarine. Drop potatoes into six mounds atop beef mixture. Sprinkle with parsley.
SERVING SUGGESTIONS:Makes 6 servings. 391 calories, 4 g fat, 21 g protein, 54 g carbohydrate, 703 mg sodium, 716 mg potassium. 8 points per serving if divided into 6 servings. From: Better Homes and Gardens Low-fat Meals
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