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INGREDIENTS:1 16-ounce can stewed tomatoes 1 1/4 cup water 2/3 cup long grain rice (If using Minute Rice, see special note below) 1/2 cup chopped onion 1 clove garlic, minced 2 teaspoons chili powder 1/2 teaspoon salt 1/8 teaspoon pepper
PREPARATION:In a medium saucepan, stir together stewed tomatoes, water, rice, onion, garlic, chili powder, salt and pepper. Bring to a boil, reduce heat. Simmer, covered, about 30 minutes or until rice is tender and most of the liquid is absorbed. Remove from heat. Let stand for 10 minutes. Before servings, fluff with fork. Makes 4 to 6 servings.
* If using Minute Rice, put all ingredients into saucepan EXCEPT rice.
Bring to a boil then simmer for 5 minutes. Return to boiling, add Minute Rice, cover and remove from heat for 10 minutes. Fluff with fork and serve.
SERVING SUGGESTIONS:For 4 servings: 155 calories, 1 g fat, 3 g protein, 35 g carbohydrates, 587 mg sodium, 87 mg potassium. 4 servings = 3 points per serving. (6 servings = 2 points per serving.) From: Better Homes and Gardens Low-fat Meals
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INGREDIENTS:2 lb. lean round steak, trim all fat 2 green peppers, sliced thin 2 tbs. dried onions, (I used two large fresh onions) 1 cup beef broth 2 tbs. low sodium soy sauce 1 tsp. Worcestershire sauce 1/2 tsp. ground ginger (optional) 1 clove garlic, minced ( I used 4 cloves)
PREPARATION:Cut the steak into serving size pieces. Put the vegetables in the bottom of the crock pot, then put the steak in a single layer on top of the vegetables. Pour the rest of the ingredients over the top. Cover and cook on low 8-10 hours or high for about 4 hours. Then when it was almost done I thickened it with a little flour.
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INGREDIENTS:1 (8-ounce) can Pillsbury refrigerated crescent dinner rolls 1 cup (one 8-ounce can) regular sauerkraut, drained 1/4 cup Kraft Fat Free Thousand Island Dressing 1 (2.5-ounce) package Carl Budding 90% lean corned beef, finely chopped 2 (3/4-ounce) slices Kraft reduced-fat Swiss cheese
PREPARATION:Preheat oven to 375°. Unroll and separate crescent rolls. In a small bowl, combine sauerkraut, Thousand Island dressing, and chopped corned beef. Spoon a full 2 tablespoons of mixture on large end of each roll. Cut Swiss cheese slices into 4 pieces. Place quarter slice of cheese on top of each. Roll up as for jelly rolls. Place on ungreased cookie sheet. Bake 12 to 14 minutes or until rolls are golden brown. Serve hot. this makes 8 servings.
SERVING SUGGESTIONS:Each serving equals: 134 Calories, 6 gm Fat, 5 gm Protein, 15 gm Carbohydrate
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INGREDIENTS:3/4C crushed cornflakes 1 pkg FF Hidden Valley Ranch dry dressing mix 1/4 cup parmesan cheese 1/2 CUP melted FF margarine 4 boneless, skinless chicken breasts
PREPARATION:Spray a baking dish with PAM (I used butter flavored). Mix crushed cornflakes, dressing mix, cheese in bowl or seal-able bag. Melt margarine in a bowl. Dip both sides of chicken in margarine, then shake in cornflake mix. Place in baking dish. Pat remaining cornflake mix on tops of chicken pieces. Bake 350 degree. for 35-40 minutes/until done. Makes 4 servings.
SERVING SUGGESTIONS:
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INGREDIENTS:1 1/2 teaspoons chili powder 1 teaspoon ground cumin 1 teaspoon sea salt 2 1/2 cups (20 fl oz/600 ml) water 1 15-ounce (450-g) can black beans, drained and rinsed 1 tablespoons chopped fresh cilantro - - No-stick cooking spray 1 - yellow onion, diced 1 clove garlic, minced 1 teaspoon seeded and finely chopped jalapeņo, optional 1 cup (7 oz/210 g) pearl barley 2 - medium vine-ripened tomatoes, seeded and diced
PREPARATION:1 Spray a medium saucepan with cooking spray and place over medium heat. Add onions, garlic and jalapeņos, if using. Cook, stirring, for 5 minutes. 2 Add barley and tomatoes and cook for 3 minutes more. Stir in chili powder, cumin and salt. Add water and bring to a boil. 3 Reduce the heat to low, cover and simmer for 40 minutes. Remove from the heat and let stand 10 minutes. 4 Add black beans and cilantro and toss to combine. Let stand for 5 minutes to warm the beans. Serve warm.
SERVING SUGGESTIONS:Nutritional Analysis Number of Servings: 4 to 6 servings Per Serving-3 points Calories 164 Carbohydrate 36 g Fat 1 g Fiber 7 g Protein 6 g Saturated fat 0 g Sodium 514 mg Chewy, satisfying barley holds up well to the bold flavors in this dish. Serve it as a main course or a side dish to grilled chicken or tempeh. (Good source of fiber, too.) I thought it might be good served cold over salad greens, too. Enjoy, Becki
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INGREDIENTS:1 1/2 cups shredded carrots 6 cups (20 oz) shredded frozen potatoes 9 oz Diced Dubuque 97% fat-free ham or any extra-lean 1 tablespoon dried onion flakes 1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup 1/4 cup skim milk 1/8 teaspoon black pepper 3/4 cup (3 oz) shredded Kraft reduced-fat Cheddar cheese
PREPARATION:In a slow cooker container, combine carrots, potatoes, ham, and onion flakes. Add mushroom soup, skim milk, black pepper, and Cheddar cheese. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Stir well before serving. Divide into 6 servings.
SERVING SUGGESTIONS:For the Crockpot! 3 Points Each Serving
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INGREDIENTS:1 1/2 cups cooked corkscrew pasta 1/3 cup reduce-calorie creamy cucumber, French, or Italian salad dressing 1/2 medium cucumber quartered lengthwise and sliced 1/2 cup chopped green peppers 1 small onion, chopped (1/3 cup) 2 tablespoons snipped parsley 1 cup cherry tomatoes, halved
PREPARATION:In a colander, rinse cooked corkscrew pasta in cold water; drain well. In a large bowl, combine the pasta and dressing. Toss to coat. Add the cucumber, green pepper, onion, and snipped parsley to the pasta mixture. Toss gently. Cover and chill for 4 to 24 hours. Before servings, stir in the cherry tomatoes. Makes 4 servings. SERVING SUGGESTIONS:1 serving = 2 points 153 calories, 0 g fat, 4 g protein, 27 g carbohydrates, 400 mg sodium, 177 mg potassium From: Better Homes and Gardens Low-fat Meals You can add small pieces of the 0 point veggies, too, like broccoli or celery! This makes a great side dish for grilled chicken breasts OR a dish to take to a potluck supper!
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INGREDIENTS:1 lb. turkey Italian sausage 5 cups herb-seasoned stuffing mix (Pepperidge Farm) Cooking spray 1/2 cup ff, less sodium chicken broth 2 Tbs. butter, melted 1 1/2 cups (6 oz.) shredded reduced fat-extra-sharp cheddar cheese 2 cups 2% milk (I used skim and it worked just fine) 1/2 tsp onion powder 1/2 tsp freshly ground black pepper 2 8-oz cartons egg substitute
PREPARATION:1. Preheat oven to 325° 2. Remove casing from sausage. Cook sausage in a lg. nonstick skillet over medium-high heat until browned, stirring to crumble. Drain. Place sausage in a lg. bowel; add stuffing mix, tossing to combine. 3. Place stuffing mixture in a 13 x 9 baking dish coated with cooking spray. Drizzle stuffing mixture with broth and butter, sprinkle with cheese. Combine milk and remaining ingredients, stirring with a whisk; pour milk mixture over stuffing mixture. 4. Bake at 325° for 40 minutes or until set. Let casserole stand 5 min. before serving.
SERVING SUGGESTIONS:Yields: 9 servings - 6 pts. Calories 298; fat 9.6 gm; Fiber 2.9 g. This is from the December, 2002 Cooking Light magazine, it's the lighten up recipe on page 160-161, and it's wonderful.
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INGREDIENTS:8 ounces ground 90% lean turkey or beef 3 cups (15 ounces) shredded loose-packed frozen potatoes 1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained 3 tablespoons all-purpose flour 2 cups skim milk 1 teaspoon dried parsley flakes 1/8 teaspoon black pepper
PREPARATION:In a large skillet sprayed with butter-flavored cooking spray, brown meat and potatoes. Stir in mushrooms. In a covered jar, combine flour and skim milk. Shake well to blend. Pour milk mixture over meat mixture. Add parsley flakes and black pepper. Mix gently to combine. Continue cooking for 6 to 8 minutes or until mixture thickens, stirring occasionally.
SERVING SUGGESTIONS:Serves 6 - Each serving equals: 160 Calories, 8 gm Fat, 14 gm Pr, 8 gm Ca, 543 mg So, 26 mg Cl, 1 gm Fi
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INGREDIENTS:1/2 Recipe chili base (See Separate RECIPE) 1 ts Sugar 1 tb White vinegar 1/2 c Fresh or frozen cranberries 1 lb Boneless turkey breast in 1-in cubes 1/2 c Chicken stock OR low-sodium chicken broth Salt; to taste 12 Tortillas 1 c Sour cream
PREPARATION:PREPARE OR DEFROST chili base. Combine the sugar and vinegar in a deep oven-proof skillet or Dutch oven, bring to a boil and continue to boil until the liquid has a syrupy consistency. Add the cranberries and cook 1 minute longer. Add the turkey, the chili base and the stock. Cover and place in the oven. Turn oven to 325F and cook for 1 1/2 hours or until turkey falls apart. Remove from oven and, using a fork, mash or shred the turkey with the other chili ingredients. Serve with warm tortillas instead of bread and pass sour cream on the side.
CHILI BASE RECIPE: 2 Pasilla chili peppers -- fresh 2 Anaheim chili peppers -- fresh 2 Red bell peppers 2 tablespoons Oil 2 medium Onions -- diced 4 Jalapeno chili peppers Seeded and minced 3 tablespoons Garlic -- minced 1 0 Tomatoes -- seeded & diced 2 Ancho OR pasilla chile Stems and seeds removed 2 teaspoons Cumin powder 1 teaspoon Cinnamon Salt
Roast, peel and seed the pasilla, Anaheim and red peppers, then dice. Preheat oven to 325F. Heat the oil in a medium ovenproof skillet over medium heat, add onions and jalapeno peppers and cook, uncovered until the onions are translucent, about 5 minutes. Add the garlic, tomatoes, roasted peppers, dried chili, cumin, cinnamon and salt. Cover and place in the 325F oven for 30 minutes. Remove the chili base from the oven and scrape into a bowl. Divide into family portions and place in the freezer for up to 6 months.
SERVING SUGGESTIONS:Serving Size : 8
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