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INGREDIENTS:1 tbs. +1 tsp. reduced calorie margarine 6 tbs. all purpose flour 1 tsp. chili seasoning 2 tbs. skim milk 4 (4 oz.) lean tenderized minute steaks or cube steaks 1 1/2 cups (one 12 fluid oz can) Carnation Evaporated skim milk 1/2 cup water 1 tsp. dried parsley flakes 1/8 tsp. black pepper
PREPARATION:In a large skillet sprayed w/ butter flavored cooking spray, melt margarine. Meanwhile, in a shallow dish, combine 3 Tablespoons flour and chili seasoning. Pour skim milk into another shallow dish. Coat steaks first in skim milk, then in flour mixture. Evenly arrange coated steaks in skillet. Brown for 3 to 5 minutes on each side. Remove steaks and keep warm. In a covered jar, Combine evaporated skim milk, water and remaining 3 tbs. flour. Shake well to blend. Pour milk mixture into same skillet steaks were cooked in. Stir in parsley flakes and black pepper. Cook over medium heat until gravy thickens, stirring often. For each serving , place 1 steak on a plate and spoon about 1/2 cup gravy over top.
SERVING SUGGESTIONS:262 Calories,6 gm Fat,34 gm protein,18 gm carbs, 204 mg sodium,19 mg calcium,0 gm fiber
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INGREDIENTS:1 chicken bouillon cube 2 cups water 1/2 tsp curry powder 1/2 tsp cinnamon 1/4 tsp garlic salt 1/4 cup raisins 1 small apple that has been cored, peeled and cut into 1/2 inch cubes
PREPARATION:In a sauce pan place all ingredients. Cover and bring to boil Add 1 cup long grain white rice recover, reduce heat to low and simmer covered for 20 minutes stirring once in the middle of the time, Stir again to mix before serving.
SERVING SUGGESTIONS:Particularly good with baked chicken recipes. Makes 6 servings (about 3/4 cup I think) 3 pts each
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INGREDIENTS:1 medium potato, not peeled (5 oz.) 2 Tablespoons Dijon Mustard 1/2 teaspoon chopped garlic 1 pound boneless, skinless chicken breasts 1 teaspoon oil (canola or olive) 1/4 teaspoon lemon juice * 1 teaspoon pepper
PREPARATION:Preheat oven to 425 degrees. Arrange chicken in a 9" x 9" baking dish that has been sprayed with nonstick cooking spray. Mix mustard and garlic. Spread over chicken. Scrub potato, grate, mix well with lemon juice and oil. Spread over chicken. Sprinkle with pepper. Bake for 25 to 35 minutes until chicken is done and potatoes are golden.
SERVING SUGGESTIONS:Per serving: 205 calories, 5 grams fat, 9 g protein, 8 g carbohydrate, 77 mg cholesterol, .1 g fiber, 24 mg calcium, 269 mg sodium
* Lemon juice is used to prevent potatoes form turning gray.
If you like hash browns, you will like this dish J
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INGREDIENTS:1 can (16 oz.) whole tomatoes (or chopped tomatoes) 1 medium onion, chopped 1 green pepper, chopped 12 teaspoon salt (optional) 1/2 teaspoon pepper 1/2 teaspoon chili powder 1 medium bay leaf 1 lb. fresh shrimp, shelled and de-veined
PREPARATION:Combine all ingredients except shrimp in a 1 1/2 quart casserole dish, breaking up tomatoes with spoon (or use diced tomatoes); cover. Microwave at High 8 to 12 minutes or until green pepper is tender and sauce is bubbly, stirring once. Stir in shrimp; cover. Microwave at High 3 to 5 minutes, or until shrimp are just opaque, stirring once or twice. DO not overcook. Remove bay leaf.
SERVING SUGGESTIONS:MAKE THIS IN THE MICROWAVE! FAST!! If desired, serve with rice (add 1 point for each 1/2-cup serving of rice.) Per serving: 141 calories, 345 mg sodium, 170 mg cholesterol.
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INGREDIENTS:1 pound boneless skinless chicken breasts 1/2 cup chopped onion 1/2 cup red pepper chopped 1 tsp. olive oil 1 small can chopped chilies 1 can fat free chicken broth 8 oz Velveeta light 1/3 cup Parmesan cheese 1 can cheddar cheese soup 10 oz bag of pasta
PREPARATION:Cook pasta. While cooking pasta, chop the pepper and onion and dice the chicken. In a large stock pan, cook the pepper and onion and chicken in the oil until done Add soup and chicken broth, chilies and cheeses. Cook until cheese is smooth and melted. Drain pasta and combine with chicken mixture. Cook about 10-20 more minutes or bake for 20 minutes in 350 oven.
SERVING SUGGESTIONS:NOTE: I add a small bag of frozen, chopped broccoli (thawed) when I add the soup mix to the chicken mix… it's delicious and stretches the serving size… Servings 12 1 cup = 5 points
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INGREDIENTS:2 eggs 1/4 cup milk 2 cups finely shredded potatoes (Squeeze water out and drain well) 1/4 cup Bisquick 1 teaspoon salt 1 tablespoon butter or margarine
PREPARATION:1. Beat eggs till fluffy. Stir in milk, potatoes, Bisquick, and salt. Melt butter in skillet. Drop dough by tablespoons in skillet. Cook till golden brown (about 3 minutes on each side).
SERVING SUGGESTIONS:These crispy little tater cakes go real good with bacon and eggs & toast & jelly. They are really Yummy!!! Serving Size 1 cake: Calories 35 Calories Total Fat 1.5g 2% Cholesterol 23mg 8% Sodium 166mg 7% Potassium 104mg 3% Total Carbohydrate 4.3g 1% Dietary Fiber 0.3g 1% Protein 1.2g 2%
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INGREDIENTS:3 chicken breast halves or about 1 1/2 lbs of chicken 1 1/2 slices of extra lean fully cooked ham lunch meat 1 stick of Part skim mozzarella string cheese 2 tsp flour 1/4 cup eggbeaters 1/3 cup dried bread crumbs
PREPARATION:Take 3 chicken breast halves or about 1 1/2 lbs of chicken. Place between sheets of wax paper or plastic and pound until flat (I used a full soup can to help pound, can is a little bent now but it worked well). Cut each pounded breast in half. Place 1/2 slice of extra lean fully cooked ham lunchmeat on each of the 6 pieces of chicken. Take one stick of Part skim mozzarella string cheese tear it into strings dividing them evenly on top of the ham slices. Roll up each chicken breast and pin together with a tooth pick. Using only a couple of tsps or so of flour dust the rollups. Roll each one in some eggbeaters (took me only 1/4 cup). Sprinkle or roll the rollups in dried bread crumbs, I used about 1/3 cup breadcrumbs total. Spray a bake pan with cook spray and place rollups in the pan. Spray tops of the roll ups. Bake at 400 degrees for about 30 minutes and turn, cook 10 minutes more, or until chicken is done through.
SERVING SUGGESTIONS:this was good with the rice I posted earlier. There was a similar recipe in the community recipes, but when I figured mine up it was only 5 1/2 pts and is yummy!
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INGREDIENTS:1 pound beef stew meat -- cubed, 1" 8 teaspoons McCormick Beef Stew seasoning -- (1/2 package) 15 ounces green beans, canned (1 can, drained) 15 ounces canned black beans (1 can, drained) 15 ounces peas, canned (1 can, drained) 15 ounces corn, canned (1 can, drained) 3 cups water
PREPARATION:Put in a crock pot and simmer all day (about 8 hours or so). If you can not find McCormick Beef Stew seasoning use another brand of seasoning or use your own favorite spices i.e.: salt, pepper, garlic, or onion soup mix :)
SERVING SUGGESTIONS:NOTES : Per serving: 309.4 cal, 12.4g (35.6%) fat, 6.4g fiber, 646mg sodium, 27.1g Carbs, 23.5g protein
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INGREDIENTS:4 cups frozen carrot, broccoli & cauliflower blend, thawed 1/2 cup finely chopped onion (can use frozen chopped onion) 1 (10-3/4 oz) can Healthy Request Cream of Mushroom Soup 1/4 cup (one 2-ounce jar) chopped pimiento, drained 1-1/2 cups cubed Velveeta Light processed cheese
PREPARATION:Spray slow cooker container with butter flavored cooking spray. In prepared container, combine thawed vegetables & onion. Add mushroom soup, pimiento & cheese. Mix well to combine. Cover & cook on LOW for 4 to 6 hours. Mix well before serving.
SERVING SUGGESTIONS:140 calories, 3 gm fiber, 4 gm fat 13 gm protein, 13 gm carbohydrate, 236 mg sodium, 373 mg calcium (3 points per 2/3 cup serving)
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INGREDIENTS:5 small red potatoes, cut into wedges 1 large onion, cut into wedges, separated 2 medium bell peppers, diced 1 medium carrot, cut into 1/4-inch slices (1/2 cup) 1 small zucchini, cut into 1/2-inch slices (1 cup) 1/4 lb. mushrooms, sliced 2 cloves garlic, finely chopped 2 Tbsp. olive oil or vegetable oil 1 can (14 1/2 oz.) beef broth 2 cans (14 1/2 oz.) Italian style stewed tomatoes, undrained 2 c HODGSON MILL WHOLE WHEAT SPIRALS, uncooked 2 Tbsp. chopped fresh parsley
PREPARATION:Toss potatoes, onion, peppers, carrot, zucchini, mushrooms, garlic and oil. Spread vegetable mixture, skin sides up, in ungreased jelly roll pan. Broil; 4-6 inches from heat, 15 to 20 minutes, removing vegetables as they become tender; cool. Mix vegetables, broth and tomatoes in 3 quart saucepan. Heat to boiling over medium to high heat; reduce heat. Cover and simmer 15 minutes, stirring occasionally. Cook and drain pasta as directed on package. Add pasta into vegetable mixture. Sprinkle with parsley.
SERVING SUGGESTIONS:Makes 8 servings. Each serving: 162 calories; 4 g. dietary fiber; 27 g. carbohydrates; 5 g. protein; 4 g. fat; 0 mg. cholesterol; 24 mg. sodium.
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