This is a fantastic recipe, even if you aren't dieting! The chicken is incredibly moist. 6 generous servings, 232 calories each, 5 WW points each. Braised Chicken & Veggies
1 tablespoon stick margarine
1 or 2 onions, chopped (I use one)
2 celery stalks, diced
1 carrot, diced
2 garlic cloves, minced
3 tablespoons flour
1/4 teaspoon pepper
1-1/2 lbs. boneless skinless chicken breasts
1 tablespoon oil
14-1/2 can diced tomatoes
1 cup chicken broth
1/2 cup dry white wine
2 tablespoons parsley, plus more for garnish
1 teaspoon dried thyme leaves
Preheat oven to 325 degrees. Melt the margarine in a large nonstick skillet. Add the onions, celery, carrots and garlic and cook, stirring as needed, about 5 minutes or until veggies are softened. Transfer the veggies to a 3 quart Dutch oven or casserole.
Cut the chicken into about 1 inch pieces. Combine the flour and pepper in a plastic bag. Add the chicken and shake to coat.
Heat the oil in the same skillet. Add the chicken and brown 2 minutes on each side. Arrange the chicken on top of the vegetables. Return the skillet to the heat. Add the tomatoes, broth, wine, parsley and thyme. Cook, scraping up the browned bits from the bottom of the skillet, until the liquid comes to a boil. Pour over the chicken. Bake, covered, for about one hour, until the chicken is cooked through and the vegetables are tender. Sprinkle with additional parsley and serve.
Note: to serve with cooked rice, add 2 points per 1/2 cup serving.
This message has been edited by MaxineS on May 28, 2006 7:26 AM
This will be on the table, from start to finish, in under half an hour. 4 servings, 235 calories each, 5 WW points per serving. Turkey Sausage and Cabbage with Noodles
4 hot or sweet Italian turkey sausages, sliced about 1 inch long
1 carrot, chopped
1/2 to 1 onion, chopped (I usually use half an onion)
1 celery stalk, thinly sliced
2 garlic cloves, minced
3 cups chopped cabbage
14-1/2 ounce can diced tomatoes
1 cup chicken broth
1/4 teaspoon pepper
2 cups hot cooked noodles (about 1-1/3 cup uncooked noodles)
Preheat a large nonstick skillet over medium heat. Spray with nonstick cooking spray. Add the sausages and cook, stirring as needed, until almost cooked through, about 5 minutes. Add the carrot, onion, celery and garlic. Cook, stirring as needed, about 5 minutes, or until softened.
Add the cabbage, tomatoes, broth and pepper. Bring to a boil. Reduce the heat and simmer, covered, until the veggies are tender, about 10 minutes. Serve over noodles.
Absolutely delicious! Makes 4 servings of about one cup each. Zero points!!!!! WW Zero Point Soup
2/3 cup sliced carrot
1/2 cup chopped onion
2 garlic cloves, minced
3 cups broth (beef, chicken or vegetable)
1-1/2 cups chopped green cabbage
1/2 cup green beans
1 tablespoon tomato paste
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/2 cup diced zucchini
Spray a large saucepan with nonstick cooking spray. Saute carrot, onion and garlic over low heat about 5 minutes, until softened. Add all remaining ingredients and bring to a boil. Cover, reduce heat and simmer for about 15 minutes, until beans are tender.
This makes a big batch (about 20 cups), could be cut in half--best in crock pot, but good thrown together last minute too.
I don't know the original name--Maxine gave me the recipe. Hers called for two packages of taco seasoning instead of the spices and flour I list at the end.
2 cans black beans, drained
2 cans pinto beans, drained
2 cans light red kidney beans, drained
2 cups frozen corn
1 small onion, finely chopped
1/2 pound extra lean (7% fat) ground beef, browned with the onion and drained
(use pan spray)
1 large can diced tomatoes
1 large can tomato sauce
32 oz tomato juice
1/4 cup whole grain flour
2 tablespoons chili powder (my dh adds more to his bowl, plus red peppers)
1 or 2 tsp salt (to taste)
sprinkle of cumin (1/8 tsp??)
1/2 tsp garlic powder
1 tsp fructose
(original recipe did not call for ground beef, but it does not change the point value to add this much. Add a pound and it goes up to 4 points per serving.)
I usually cut the recipe in half, which is easy for a math midget because it calls for two of everything. Also, the recipe calls for crushed tomatoes. I prefer diced for at least half of them. Don't forget that the usual 14-1/2 ounce size of canned tomatoes is half the size of a large can, so if you are making the full recipe, you'd need 4 cans of tomatoes.
2 cans pinto beans
2 cans black beans
2 cans kidney beans
2 large cans crushed or diced tomatoes
2 envelopes taco seasoning
Mix all ingredients together and simmer for a couple of hours. I usually use the Crockpot. One point per one cup serving!
This would be excellent multiplied and baked as a quiche, too.
2 cups frozen cut broccoli, nuked till hot, water drained off
2 tbsp chopped onion, cooked in pan spray in large skillet while broccoli was heating
3 eggs, beaten
2 tbsp skim milk--beaten with the eggs
1/3 cup shredded colby-jack cheese
salt and pepper to taste.
Add the broccoli to the onion and toss around a bit. Push aside in the pan and spray the pan bottom again. Spread veggies back out and add eggs. Add salt and pepper to taste. Sprinkle cheese on top and allow eggs to set up well (I use low heat for this.) Flip and turn like regular scrambled eggs; serve.
This is three servings. Each serving is 3 points. (It would be less with reduced fat cheese, but it was worth the points!)
Message from Max: These are wa-a-a-a-a-a-ay better than they sound, or maybe I've just been dieting too long, LOL! Seriously, the lack of oil and sugar in the batter does not greatly affect the finished product if you eat 'em hot! They don't brown quite as well, though. I usually don't have whole wheat flour and make these with 1/2 cup white flour.
Bethann's WW-Friendly Pancakes One pancake = 2 WW points; Two pancakes = 3 WW points
1/4 cup all purpose flour
1/4 cup whole wheat flour
1/2 cup nonfat milk
1/4 teaspoon sea salt
1-1/2 teaspoons baking powder
Whisk together. Pour onto hot griddle sprayed with nonstick spray. Makes four pancakes.
Bethann serves two pancakes with a cup of sliced fresh strawberries sweetened with two packets of Splenda and topped with 2 tablespoons of Cool Whip Lite for a 4 point breakfast. I serve mine with 1/2 cup of unsweetened applesauce, sweetened with Equal or Splenda, and sugar-free maple-flavored syrup. Today I had the syrup, about 1/3 cup applesauce and a few fresh strawberries on top = 4 points for an outstanding diet breakfast!
This message has been edited by MaxineS on Jun 4, 2006 11:43 AM
Skinnied-up Version of Turkey Casserole--No Noodles. 6 WW pts. per serving
June 4 2006, 9:47 AM
Skinnied Up Turkey Casserole--No Noodles!
2 cups cubed turkey
1 cup frozen peas
1 cup chopped celery
One 8 ounce can sliced water chestnuts, drained (optional)
2 tablespoons chopped bell pepper (green or any color)
1 tablespoon chopped onion
1 can Healthy Request cream of mushroom soup, undiluted
1/2 cup nonfat milk
1/2 cup (2 ounces) shredded lowfat cheddar cheese
2 tablespoons white wine or chicken broth
1 tablespoon lemon juice
1/2 teaspoon salt
1 ounce "light" potato chips cooked in Olean, crushed (optional)
Combine the turkey, frozen peas, celery, water chestnuts, bell pepper and onion in a large bowl. In a small saucepan, combine the soup, milk, shredded cheese, wine or broth, lemon juice and salt. Cook and stir over low heat until smooth and heated through. Pour over turkey mixture and toss to coat.
Transfer to a 2 quart baking dish coated with nonstick spray. Bake uncovered at 375 degrees for 25 minutes. Sprinkle with crushed potato chips, if desired, and bake for 5 minutes longer.
4 servings = 6 points without potato chip topping. The light potato chips add 1 additional point to the entire recipe. (Note that Olean is a genetically engineered cooking oil).
This is a great light recipe. You can also make it sugar free very easily. My diabetic fil LOVES it! I have made it for the last several family gatherings so he can have something sweet. I think its wonderful either way! I kind of wing it so here is the best I can do to write it down:
1 angel food cake--cut into chunks
2 pks. instant vanilla pudding (I use the sf/ff kind)
2 large cans crushed pineapple
1 tub of cool whip (can use ff or sf)
Mix pineapple with dry pudding mix. Add 2 c. or so of cool whip.
Put a layer of cake in the bottom of a bowl or trifle dish. Spread a layer of pudding mix on top. Continue layering until you have used all of your ingredients. You can top it off with the remaining coolwhip if you want.
It is DELISH! Light and easy!
This sounds delish! I added up the points, using a boxed cake mix and 16 ounces of Cool Whip Free, and came up with 60 points. I'm estimating 16 servings, or 3-1/2 points per serving. Can't wait to try it!
course | Side Dishes
servings | 8
POINTS per serving | 2
1 head broccoli
1 large red onion
1/2 cup raisins
1/2 tbsp sunflower seeds
1/4 cup Oscar Mayer Bacon Pieces(can sub bacon bits)
1/2-3/4 cup fat-free mayonnaise
4 tbsp red wine vinegar
1 packet Splenda No Calorie Sweetener
Chop all ingredients into small pieces (broccoli, onion). Mix dressing (mayo, vinegar and splenda). Pour and mix over salad. Let set overnight. Stir well before serving.
You can also add 1 head chopped cauliflower to this...if you do.. use 3/4 - 1 cup of the mayo
To make even lower calories/points I omit the Bacon, Raisins and Sunflower seeds..it is still yumm-o
Linda in OH found this recipe, which is supposed to have 2 pts. But, if you use 2 tablespoons of Cool Whip Free per serving, each half-cup serving is only 50 calories, zero fat, zero fiber = 1 WW point! It tastes very much like lemon pie filling.
1 pt. Lemon Pudding
One small package vanilla Jell-o Cook & Serve sugarfree pudding mix
One small package lemon sugarfree Jell-o
2 cups cold water
Cool Whip Free
Stir pudding mix into 2 cups of cold water. Heat on stove, stirring constantly, until mixture boils and begins to thicken. Remove from heat and add Jell-o, stirring until dissolved. Pour into 4 dessert bowls and refrigerate until firm. Top with Cool Whip Free to serve. Makes four 1/2 cup servings.
This message has been edited by MaxineS on Jul 18, 2006 8:42 AM
this is a different version of the strawberry Pie. If you want to do the strawberry one just subsitute evrything that says "peach" with strawberry You can do this with other fruits too just match up the jello flavor with the fruit you want to use.
Peach Pie (4 servings- 1 pt each serving )
1 small box SugarFree Peach Jello
1 small box SugarFree Vanilla COOK-N-SERVE Pudding
2 cups water
1 cup peaches (Fresh or frozen)
FF Coolwhip opt
1. Slice peaches, and put on the bottom of a 9" pie plate. This will be your crust
2. Mix pudding, jello and water in a pot. Cook on the stove, until a rapid boil. Take off of stove, and pour over the peaches in the pie plate.
3. Put pie in the refrigerator and chill at least 2 hours.
4. Serve with a dollop of coolwhip! 1/4 of the pie= 1pt
Found this recipe. I am going to try it with sugar Free jell-o should have very few calories.
This recipe came from the Top Secret Recipes site a couple of years ago.
1 (3 ounce) box Jello gelatin, any flavor
7 envelopes unflavored gelatin
1/2 cup water
1. Mix all ingredients in a saucepan until the mixture resembles playdough.
2. Place the pan over low heat and stir until melted.
3. Once completely melted, pour into plastic candy molds(that have been sprayed with non stick spray) and place in freezer for 5 min.
4. When very firm, remove from molds.
This message has been edited by Karly2 on Aug 20, 2006 4:32 AM
8 oz skim milk (or Yoohoo Lite for chocolate)
2T fat-free sugar-free pudding mix powder
3T fat-free Cool Whip
2-4 t vanilla
8 ice cubes(or 1 cup crushed)
Put this in the blender until mixed well and ice is crushed. The whole thing is worth 3 points! Play around with different things... for example, use vanilla pudding and put in a banana (add another point) and have a banana shake. Or put in pineapples or strawberries!
You could also put in a couple of reduced-fat oreos and chocolate pudding! Just don't forget to add the points.
To lower the points/calories even more use Hood Calorie Countdown milk. you can experiment with differnt pudding and fruits flavors. One I want to try is using powdered malt for a chocolate malt. The recipe does not get as thick as a DQ blizzard more like a milkshake
Here is a WW recipe for pumpkin cheesecake. This makes 6 servings at 218 calories, or 4 points; or 8 servings at 163 calories or 3 points. I made it one Thanksgiving, and it’s very good. I might make it again this year.
WW Pumpkin Cheesecake
9 graham crackers (2½ inch squares), made into crumbs
1 cup lowfat (1% cottage cheese)
¾ cup part-skim ricotta cheese
¼ cup Egg Beaters or similar egg substitute
½ cup sugar
1 teaspoon ground ginger
1 teaspoon vanilla
½ teaspoon nutmeg
½ teaspoon cinnamon
1/8 teaspoon salt
1½ cups canned pumpkin
Preheat oven to 350 degrees. Spray a 9 or 9½ inch glass pie pan with nonstick cooking spray. Sprinkle graham cracker crumbs over bottom of pie plate and set aside.
In food processor or blender, combine cottage cheese and ricotta and process one minute, until smooth. Transfer cheese mixture to large bowl. Add Egg Beaters, sugar, spices, vanilla and salt and stir to mix well. Reserve ¼ cup of cheese mixture and set aside.* (see note).
Add pumpkin to cheese mixture in large bowl. Scrape batter into prepared pie plate. Drizzle the reserved cheese mixture in concentric circles over the pumpkin batter. With a knife, lightly draw the batter from the center toward the outer edge; starting about 2 inches from line, lightly draw the knife from the outer edge toward the center. Repeat pattern around the pie, alternating directions, to form a spiderweb pattern. (*Note: I do not reserve any cheese mixture. I mix everything up together and skip the spiderweb).
Bake 45-50 minutes, until knife inserted in center comes out clean. Cool completely on rack. Cover and refrigerate until ready to serve.
*Note—you can shave a few more calories off this recipe by using lowfat graham crackers, as I do. The cinnamon on the crackers goes very well with the pumpkin filling.
Italian Sausage and Peppers
10 ounces (2-1/2 links) hot or sweet Italian turkey sausage, cut in 1/4 inch slices
1 medium red bell pepper, cut in 1/4 inch strips
1 medium green bell pepper, cut in 1/4 inch strips
1 medium yellow bell pepper, cut in 1/4 inch strips
1 medium onion, sliced
1/4 cup chicken broth
3 garlic cloves, minced
1/4 teaspoon red pepper flakes, OR a shot of Tabasco sauce
1/2 teaspoon dried oregano leaves
Preheat large nonstick skillet and spray with nonstick cooking spray. Add sausage. Cook over medium heat, stirring frequently to break up sausage, 4 to 6 minutes, until no longer pink.
Add all remaining ingredients and cook, stirring frequently, for about 5 minutes, until most of the liquid has evaporated. Reduce heat to low and simmer for 3 to 4 minutes longer, until peppers are tender.
Makes 4 servings of 142 calories each; 1 gram fiber, 7-1/2 grams fat = 3 points. If 3 servings are desired = 4 points.
bread-less meatloaf (cross post:: also listed in allergy thread)
February 8 2007, 4:44 AM
Here is a meatloaf I put together to meet my non-dairy, gluten free, low carb needs. See notes at bottom for ideas to make it WW friendly, too.
1 lb lean ground beef
1/2 cup ketchup (could use homemade for less carbs)
small onion, chopped
3 small cloves garlic, minced
1/2 tsp salt
1/2 tsp parsley
1/2 tsp oregano
1/2 tsp basil
Saute onion and garlic in a little coconut oil (or butter) just until transparent. Place all other ingredients in bowl. Add cooked garlic and onion and mix well with wooden spoon or hands. (This is much wetter than traditional meatloaf.) Place in greased or sprayed loaf pan. Bake at 350 for 45-60 min, depending on oven and what else you are baking alongside. (I do a traditional meatloaf and baked potatoes for other family members, as well.) Allow to set for 15 minutes before slicing.
This is a little crumbly but wonderful! You could add a cup of shredded cheese to help hold it together. I can't have cheese, and it does add carbs and fat, so this is a great alternative for me.
This would be great for those on Weight Watchers, too! You could sub the equivalent amount of eggs with an egg substitute, or use 6 egg whites instead of 3 eggs for even lower fat content. Again, a low fat cheese would make this nice, too, but would add fat, cals, and carbs.
2 large boxes raspberry flavored sugar free jello
2 boxes french vanilla sugar free instant pudding mix
16 oz Cool Whip Lite
8 oz fresh raspberries
4 cups milk
Make up the jello using half the water called for. Pour into 9X13 pan and allow to set up. I did this the night before I wanted to serve it.
Next morning, make up the pudding as directed on the box. Cut the jello into small (1/2" or so) squares in the pan. In a parfait bowl (mine has straight sides and is on a pedestal, but any clear bowl would work), layer 1/4 pudding, 1/3 jello, 1/4 Cool Whip, 1/4 raspberries, repeat, ending with a layer of pudding, cool whip, and raspberries on top. (I think I said that right!) I made sure I pressed several of the jello squares against the sides of the bowl. It was really pretty. It would be amazing with different flavors of jello, in terms of visual appeal, but am not sure which flavors would blend properly!
3 slices turkey breast lunch meat, the kind that comes preformed in rectangle packages
15 slices pepperoni
about 4 ounces mozzarella cheese
your favorite jarred spaghetti sauce
Preheat oven to 425. Spray a small baking dish. (I use the Pampered Chef individual baker.) Lay out the turkey pieces on clean counter, waxed paper, or plate. Spread with spaghetti sauce. Lay 5 pepperoni on top of sauce. Dab more sauce on each pepperoni slice. Sprinkle liberally with parmesan cheese. Add shredded mozzarella on about 3/4 of the turkey slice. Roll up, starting with the mozzarella-covered end. Lay carefully in baking dish, rolled side down. Repeat with two remaining turkey slices.
Spoon sauce over all three rolls, quite liberally. Sprinkle liberally with parmesan cheese. Use the rest of the mozzarella on top. Bake at 425 until cheese is bubbling and starting to brown.
These are REALLY good! They would freeze well, too. They'd be nice to have on hand when the family orders pizza or you serve spaghetti, etc.
BTW--the reason I wrote the recipe with three roll-ups is because A) three fit nicely in the PC dish, but also, B) three completely filled dh and me up. Four would be too much, I'm sure, but one leaves you wanting just a little more. Three was perfect for two people here. Adjust as necessary. Also, I didn't really measure cheese. I went by what looked right.
1 bunch broccoli, peeled and chopped (not one head, but the whole rubber-banded bunch, if that makes sense--and that's stems and all, just peel them first and chop the dried end off)
1 medium onion, chopped
1 8oz package reduced fat shredded cheddar
1 cup skim milk
1 tsp salt
1/4 tsp pepper
Preheat oven to 350. Cook broccoli; drain. While broccoli is cooking, chop onion, and mix eggs, milk, salt and pepper in bowl. Beat well. Layer drained broccoli, onion, and cheese in sprayed 9X13 dish. Pour egg mixtured over top. Bake 35-45 minutes, until cheese bubbles and just starts to brown. Cut into 14 servings.
Note: this freezes well. Freeze individual portion sizes in baggies for a quick nuked breakfast. OR--you could bake this in foil muffin cup liners, sprayed first of course, and freeze as individual on-the-go breakfasts, too.
1 pound strawberries, sliced
1/4 cup fructose
1/4 teaspoon stevia
1/3 cup applesauce, unsweetened
2 1/2 cups whole grain flour
1/4 teaspoon stevia
1 tablespoon baking powder
1 teaspoon sea salt
3/4 cup skim milk
1. Mix strawberries with 1/4 cup fructose and stevia (see note above).
2. In food processor, or with pastry cutter, blend rest of ingredients, except milk. Stir ( or use processor) in milk.
3. Gently smooth dough into ball. Roll out onto floured board to 1/2 inch thickness. With biscuit cutter, cut into 9 biscuits. OR, if you don't have a biscuit cutter, you could separate into 9 equal sized balls and flatten out onto a greased cookie sheet.
4. Bake until golden brown on lightly sprayed cookie sheet, 10-12 minutes. Split while hot. Fill and top with strawberries and Cool Whip Free.
1 gram fat
38 grams carbs
5 grams fiber
6 grams protein (you could have this for breakfast!)
3 WW Flex points
My daughter complained that the biscuits were "chewy". They were not as light and fluffy as those made with margarine or butter, but it totally satisfied my sweet tooth. At only 3 points, I had two!
OR, you could sub margarine or butter for that applesauce. Decrease flour to 2 cups. In my food processor, I always need less milk than that, though. If you stayed with skim milk and whole grain flour, it would change the nutritional info to:
Broiled Mixed Berries with Vanilla Custard Sauce (Frugal Friends)
April 13 2011, 5:29 PM
POINTS® Value | 1
Servings | 4
Preparation Time | 12 min
Cooking Time | 5 min
Level of Difficulty | Easy
desserts | Broiling the berries in this simple yet elegant dessert helps release their sweet juices. Theyre a delicious summer treat when topped with our vanilla sauce.
2/3 cups strawberries
2/3 cup blueberries
2/3 cups raspberries
3 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener
1 Tbsp fresh lemon juice
4 1/2 oz silken tofu, about 1/2 cup
1/4 cup fat-free skim milk
1 Tbsp vanilla extract, pure
3 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener
Preheat broiler to high.
Place berries in a medium bowl; toss with 3 teaspoons of Splenda and lemon juice. Spoon into a shallow, ovenproof baking dish large enough to hold all berries in a single layer. Place dish three to four inches from broiler and cook until fruit just starts to burst, about 5 minutes. Remove from oven and set aside.
Combine tofu, milk, vanilla extract and remaining 3 teaspoons of Splenda in a blender or bowl of a food processor and blend until smooth, about 2 to 3 minutes.
To serve, divide berries between 4 shallow bowls and top with vanilla sauce. Yields about 1/2 cup of berries and 1/4 cup of sauce per serving. (Note: Custard sauce can be stored, covered, up to 5 days in refrigerator.)