spinach meatloaf

• 1 slice whole-wheat bread - o.5 points
• 1/2 cup skim milk 1 - 1.5 points
• tablespoon plus 1 teaspoon olive oil - 3 points
• 1 onion, diced - 0 points
• 5-ounce bag baby spinach leaves - 0 points
• 1 1/4 pounds ground turkey - 20 points
• 2 tablespoons finely grated Parmesan - 0 points
• 1 large egg - 1 point
• 1/2 teaspoon salt - 0 points
• 1/4 teaspoon freshly ground black pepper - 0 points
• 1/8 teaspoon freshly grated nutmeg - 0 points

total points - 26
4 servings - 6.5 points each

for the glaze:

• 3 tablespoons ketchup
• 2 teaspoon Worcestershire sauce
• 1 teaspoon hot sauce

1. Preheat oven to 375 degrees.
2. Grind the bread in a food processor until fine crumbs form. Transfer to a large bowl, and pour milk over crumbs.
3. Heat 1 teaspoon oil in a large skillet, preferably nonstick, over medium heat. Add onion and cook, stirring occasionally, until softened and golden, about 5 minutes. Add spinach, and stir until just wilted. Transfer to bowl with soaked crumbs. Add the turkey, cheese, egg, salt, pepper and nutmeg. Combine the mixture with your hands until well mixed; it will be quite wet.
4. Pack 1 cup of the mixture into a 1-cup dry measuring cup. Invert the cup onto a rimmed baking sheet, gently shaking the cup to release the mixture. Gently pat the mound to smooth its shape. Repeat three times with remaining mixture. Bake mini meatloaves until cooked through and golden, about 40 minutes.
5. While the meatloaves are cooking, make the glaze: In a small bowl combine the ketchup, Worcestershire sauce and hot sauce. Brush over meatloaves before serving.

i plan on using condensed tomato soup instead of the glaze. here's another blog's entry with a helpful review: http://rowofhedges.blogspot.com/2009/05/cook-yourself-thin-turkey-mini.html

Indian Chicken

• 10 oz red potatos, cut into 1/2-inch pieces
• 3 1/2 tsp olive oil
• 2 tsp minced garlic
• 15 1/2 oz canned chickpeas, rinsed and drained
• 10 oz baby spinach
• 1 tsp table salt, divided
• 1/8 tsp cayenne pepper
• 8 oz low-fat plain yogurt
• 2 tsp ground cumin
• 2 tsp lemon zest
• 1/2 tsp ground coriander
• 1/4 tsp ground cardamom
• 1/4 tsp ground ginger
• 1/4 tsp ground cinnamon
• 1 pound uncooked boneless, skinless chicken breast

In a large pot, cook potatoes in water until tender, about 15 minutes; drain and set aside.
In same pot, heat 1 1/2 teaspoons oil over medium heat. Add garlic; cook, stirring, until garlic begins to brown, about 1 minute. Add chickpeas; cook until warmed through, about 5 minutes. Add spinach; cook, stirring, until almost wilted, about 2 minutes. Add back potatoes, 1/2 teaspoon salt and pepper. Stir. Remove from heat. Stir in yogurt and set aside.
Meanwhile, in a small bowl combine cumin, zest, remaining salt, coriander, cardamom, ginger, cinnamon and 1/2 teaspoon oil. Rub over cutlets.
In a large, nonstick skillet over medium-high heat, heat remaining 1 1/2 teaspoons oil. Cook cutlets, turning once, until browned and cooked through, about 5 minutes. Yields 1 chicken cutlet and about 3/4 cup potato mixture per serving.

4 servings - 8 points each

lime smoothie

• 1/3 c lime flesh, cubed and frozen
• 1 cup key lime yogurt
• diet lemon lime soda
  

blend, using enough soda to achieve desired consistency. you could also freeze some of the soda into cubes to bulk it up a bit.

4 points

mashed plantains

• 2 plantains (green or yellow), peeled and cut in half
• 1/2 cup (low fat) milk
• 5 tbsp. margarine
• salt and pepper to taste
• 6 cups of water

Place the plantains in a saucepan with the water and cover. Boil on high for 45 minutes or until soft. Once soft, discard the water and mash with electric mixer or by hand after adding the milk, margarine, salt and pepper.

total points - 7
2 servings - 3.5 each

paprika chicken

• 1 T margarine - 1 point
• 1 lb boneless skinless chicken - 16 points
• 1 can cream of mushroom soup - 7 points
• 2 T paprika - 0 points
• 1/8 t ground red pepper - 0 points
• 1/3 cup sour cream - 2.5 points
• 2 cups cooked rice - 6 points

melt margarine in skillet. pan fry chicken 10 minutes, or until browned. remove and set aside. combine soup, paprika, and red pepper in skillet and heat through until boiling. return chicken to skillet. cover and cook over low heat until chicken is no longer pink, stirring often. stir in sour cream and heat through. serve over rice.

total points - 32.5
4 servings - 8 points each

garlic and onion mashed potatoes

• 1/2 an onion, minced
• 1-2 cloves of garlic, minced
• 3 potatoes, mashed

saute onion and garlic. add to hot mashed potatoes

points - 5

fried squash puffs

• 3/4 pound yellow squash, about 2 medium, cubed - 1 point
• 1 egg, beaten - 1
• 1/3 cup flour - 2 points
• 1/3 cup cornmeal - 2 points
• 1 teaspoon baking powder - 0 points
• 1/2 teaspoon salt - 0 points
• 1 medium onion, minced - 0 points
  oil

Add squash to saucepan and cover with salted water. Cook, covered, 10 to 15 minutes or until tender. Drain and mash enough squash to make 1 cup. Combine squash and egg and blend well. Combine flour, cornmeal, baking powder and salt, stir well. Add squash mixture and onions, stir until blended. Drop squash mixture by level tablespoon into hot oil. Cook until golden brown, turning once.

total points - 6, plus more for whatever oil is left behind on them

sour cream breaded chicken

• 1 lb boneless chicken - 16 points
• 1 cup breadcrumbs made from dried whole wheat bread - 3 points
• 1/2 cup sour cream - 4 points
• 1/2 t onion powder - 0 points
• 1/2 t garlic powder - 0 points
• 1/4 t poultry seasonings - 0 points
• 1/2 t parsley - 0 points

1. preheat oven to 400F
2. spray baking pan with cooking spray
3. rinse chicken and pat dry
4. combine bread crumbs and spices
5. dip chicken into sour cream, then into crumb mixture
6. place in prepared dish
7. bake uncovered for 45-50 minutes, or until tender

total points - 23 points
4 servings - 5.75 points each

chicken and broccoli alfredo

• 6 oz whole grain penne pasta - 10 points
• 1 lb chicken - 16 points
• 1 lb broccoli florets (or less if desired) - 2 points
• 8 0z sour cream - 8 points
• 1 can (reduced fat preferable) cream of mushroom soup - 5 points
• 1/4 cup parmesan cheese - 1 point

in a pan full of water, boil chicken and broccoli. make pasta according to package directions. drain both. cube or shred chicken. mix all ingredients, heat at med. heat until heated through and parmesan melts.

total points - 41.5
4 servings - 10 points each

tacos

taco meat:

• 1 lb ground turkey - 16 points
• 1 cup reconstituted TVP - 6 points
• 1 cup cooked rice - 3 points
• 2 packets of taco seasoning - 1 point (guess)

brown turkey in skillet, add TVP and rice. follow directions on taco seasoning packets.

each taco:

• 1 whole grain tortilla (i like the honey wheat kind) - approx. 2 points
• taco sauce - 0 points
• lettuce - 0 points
• 2 T corn -0 points
• 1/8 cup fat free shredded cheddar - 0.5 points
• 1 T sour cream - 1.5 points
• 1/10 of taco meat recipe - 4 points

put all ingredients in taco shell. enjoy. :)
each taco - 8 points

whole beans, salsa, mushrooms and olives are also tasty toppers.

strawberry-kiwi smoothie

• 1 cup fat free strawberry yogurt - 2 points
• 2 kiwis, peeled and frozen - 1 point
• diet strawberry/-kiwi soda or other strawberry/-kiwi flavored no calorie drink - 0 points

blend ingredients, using as much strawberry drink as needed to obtain desired consistency.

creamy carrot potato boats

• 4 small baking potatoes (3-4 oz each) - 6 points
• 8 oz canned sliced or diced carrots, drained - 1 point
• 4 oz reduced fat cream cheese - 6 points
• 1-2 T milk - 0 points
• 1/8 t pepper - 0 points
• 2T chopped green onions - 0 points

bake potatoes at 375F fir 45 minutes, or until tender. cool slightly. cut in half lengthwise. gently scoop out each half, leaving thin shell. combine potato pulp, carrots, cream cheese, and pepper. add milk until smooth. stir in green onions. spoon into skins. bake at 375F for 15-18 minutes, until heated through.

orange cream smoothie

• 2 oranges, frozen - 2 points
• 1 cup fat free vanilla or orange creme yogurt - 2 points
• 1/2 cup milk - 1.5 points
• 1/4 -1 tsp vanilla - 0 points
• sweetener to taste - 0 points

blend all ingredients in blender

mango smoothie

• 1/2 mango, frozen - 1 point
• 1 tangerine, frozen - 0.5 points
• 1 low fat yogurt - 2 points
• 1 apple, frozen - 0.5 points
• 1/4 cup cantaloupe, frozen - 0.5
• 1/3 cup milk - 1.5 points

blend all ingredients in blender.

approx. 6 points (the ones marked 0.5 points were less than a point... don't know how much less, though)

chocolate orange smoothie - 4.5

• 1 orange, sections frozen - 1 point
• 1 serving chocolate slim fast powder - 2 points
• 1/2 cup 1% milk - 1.5 points
• orange soda or other no calorie orange drink

blend ingredients in a blender, adding enough orange drink to achieve desired consistency.

4.5 points

cabbage casserole

• 1 head lettuce
• 1 lb ground turkey
• 1 onion, chopped
• 2 cloves garlic, crushed
• 5 cups cooked rice
• 2 cans reduced fat cream of mushroom soup
• 16 oz sour cream
• 1 can diced tomatoes

shred the head of cabbage and boil until tender (this takes a while, i'd say over an hour), strain. saute onion, garlic, and brown turkey in a skillet. mix turkey mixture with rice and cream of mushroom soup. if the head of cabbage is big, line the bottom of a large casserole dish with some, and mix the rest into the rice mixture. if it's on the small side, just add all of it to the rice mix. put mixture into casserole dish.
you can use any ground meat, in whatever quantities you want. i've also used shredded chicken and that was pretty good too. you can add more or less rice depending on the consistency you want. it's a very forgiving recipe. it also reheats well, and can be prepared ahead of time and refrigerated until you're ready to bake it.
preheat oven to 350F. bake about a half hour or so (depends on how much meat and rice was added, and how big the head of cabbage was it was, and how warm the ingredients were when you put them in the oven.). mix sour cream and the can of diced tomatoes. spread over the casserole and return to the oven for another 15 minutes or so, until heated through.

this is one of my most favorite dishes, and i don't like cabbage. you can barely taste it. it takes forever to make, but it's well worth it. i like to have mine with some ketchup. leftovers reheat very well. i've been told it freezes well too, but i've never personally tried it.

peach-orange smoothie

• 1 large or 2 small oranges - 2 points
• 1 can peaches in water and sweetened with splenda - 2 points
• 2 packets sweetener
• 1 tsp vanilla
• juice of 1 key lime (or about a tsp lime or lemon juice)
• peach flavored sugar free drink*

peel oranges, removing as much as the pith as possible. drain peaches, saving the liquid. mix peach liquid, sweetener, vanilla and lime juice. freeze orange sections and peaches and refrigerate liquid overnight. mix ingredients in blender, using peach drink as needed for desired consistency.

*i used peach flavored drink mix, that's basically a generic of crystal lite. i think this could be replaced with sugar free orange flavored drink, diet orange soda, or diet lemonlime soda, if desired.

this is one of my favorites. it turned out surprisingly good. i also add flax seed and wheat germ to my smoothies, and it didn't negatively effect the taste at all, like it can with some smoothies.

guacamole like dip

• 1 cup cubed avocado
• 1/2 cup finely diced onion
• 1 finely grated or crushed clove of garlic
• 8 oz lite sour cream
• 2 T lime juice
• 1 t salt

mash avocado and mix ingredients. serve on toast or with chips.

2 tablespoons = 1.75 points

peep-apple salad

• 3 medium apples - 4 points
• 1 stalk celery - 0 points
• 5 marshmallow peep chicks (1 row) - 3 points
• 1 cup vanilla yogurt - 2 points
• 1 T peanut butter - 2 points

dice apples and celery into the same size pieces. cut up peeps to be approximately the same size, unsticking and scattering/stirring them among the apples and celery. mix yogurt and peanut butter together in a small bowl. pour over the diced ingredients and stir to coat.

total points: 11
4 servings - 3 points (2.75)

next time i'm going to omit the peeps... they're fun, but they don't add alot of anything but points. a huge bowl of the stuff would be 8 points, which is pretty awesome, and could make two 4 point breakfasts, or alot of 1-2 point snacks.

st. lucia style cheyote casserole

• 3 C cubed chayote - 2 points
• 1/2 onion, chopped - 0 points
• 2-3 cloves of garlic, diced - 0 points
• seasonings to taste (like mrs. dash) - 0 points
• 1/4 cup whole wheat flour - 1 p0int
• 3 T margarine - 3 points
• 1/2 cup 1% milk - 1 point
• 1/8-1/4 cup breadcrumbs - 1 point
• about 2 T margarine - 2 points

cut chayotes in half lengthwise. place in 2 qt pan and fill with water to cover. cook about 30 minutes on med. heat with lid loosely on pan.
remove from stove, drain, and cool with cold water.
remove seed and membrane with spoon. peel with vegetable peeler.
chop and place in blender. add onion, garlic, seasoning, flour, 3T margarine, and milk. puree.
pour into skillet and saute on very low heat for about 5 minutes.
pour into oven safe dish and sprinkle with breadcrumbs and a couple pats of margarine.
bake 20 minutes at 350F until crumbs are golden brown.

total points: 10
4 servings - 2.5 points

tuscan turkey slow cooker pasta

http://www.mealsmatter.org/recipes-meals/recipe/11014

8 servings - 4 points

chicken pot pie 2

• 2 cans cream of broccoli soup
• 1 cup milk
• 1/4 thyme
• 1/4 t black pepper
• 4 cups cooked cut up vegetables (carrots, broccoli, potatoes, cauliflower, frozen, fresh, whatever)
• 2 cups cubed cooked chicken
• 1 can refrigerated flaky biscuits

1. in a 2 qt baking dish, combine soup, milk, thyme and pepper
   stir in vegetables ans chicken.
2. bake at 400F for 15 minutes or until mixture begins to bubble.
   meanwhile cook each biscuit into 1/4ths.
3. remove from oven, stir.
   arrange biscuits over hot chicken mixture.
   bake 15 minutes until golden brown.

variations: top with shredded cheddar or swiss cheese for the last 5 minutes of baking. turkey can be used instead of chicken.

chicken pot pie 1

http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=135821

chicken and the egg casserole

which came first?

• 8 oz uncooked macaroni
• 4 eggs, hardboiled
• 2 cups (1 lb) cooked chicken, chopped - 16 points
• 2 cups milk
• 1/2 lb light velveeta
• 1 can cream of mushroom soup
• 1 can cream of chicken soup

mix all ingredients together and refigerate overnight, covered.
allow to rest at room temperature for 1 hour before cooking.
bakc 1 hour at 350F.

chicken scallopini with vegitables

• 2 t olive oil - 2 points
• 2 T flour - 1 point
• 1/2 t salt - 0 points
• 1/4 t black pepper - 0 points
• 1 lb boneless, skinless chicken breasts - 16 points
• 1 diced onion - 0 points
• 1 can of corn - 3.5
• 1 calabacita squash (or med. zucchini) diced, aprox 2 cups - (1 point per cup) 2 points
• 1/2 cup chicken stock - 1 point
• salt and pepper to taste - 0 points

heat olive oil in a large nonstick skillet over high heat
mix flour salt and pepper. dredge chicken in flour mixture, patting off excess. saute until golden. remove and set aside.
reduce heat to med-low and add onion to pan. saute until soften and beginning to brown. if it becomes too dry ad a tablespoon of the stock.
add squash and and cook, stirring occasionally until tender. add drained corn. stir in chicken, stock, and sage. heat through.
divide chicken onto plates. season vegetables to taste and spoon over chicken.

total points - 25.5
3 servings - 8.5 each

chicken and mushrooms

• 2 lbs chicken legs, divided into drumsticks and thighs - 20 points
• salt - 0 points
• black pepper - 0 points
• 2 T olive oil - 7 points
• 1 1/2 cup chopped onion - 1 point
• 4 T flour - 2 points (1 point for whole wheat)
• 2 cups chicken stock - 4 points
• 2-3 cans of sliced mushrooms - 2-3 points
• 1/4 cup chopped fresh parsley - 0 points

preheat oven to 400F.
wash chicken and pat dry.
season with salt and pepper.
in a large skillet heat oil over high heat and brown chicken pieces, turning when necessary (add cooking spray if/as needed)
adjust heat so that chicken browns quickly but does not burn.
transfer chicken to a shallow casserole large enough to hold chicken in one layer.
add onions to skillet and cook, stirring frequently, about 5 minutes, or until onions are soft and lightly browned.
stir in flour, mixing well with spoon.
pour in chicken stock and, stirring constantly, bring to a boil.
reduce heat and let it simmer 2-3 minutes.
pour sauce over chicken in casserole.
bake, covered tightly, about 20 minutes.
scatter mushrooms over chicken, recover, and bake 10 minutes longer, or until chicken is tender.
sprinkle parsley over top and serve.

total points: 30-32
serving size: 1/3 of recipe - 10 - 10.5 points

chicken teriyaki with broccoli

• 2 minced garlic cloves - 0 points
• 1 lb chicken, cubed - 16 points
• 4 chopped scallions (green and white parts) - 0 points
• 1/2 cup chicken stock - 1 point
• 1 T teriyaki sauce - 1 point
• 3 cups cooked rice - 9 points
• 4 cups steamed broccoli florets - 5 points

heat pan coated in cooking spray over med-high heat. saute garlic, about 1 minute. saute chicken, about 5 minutes. add scallions and cook until soft, about 2 minutes. add broth and teriyaki sauce. simmer until chicken is cooked through and sauce reduces slightly, about 5 minutes. add broccoli and remove from heat. serve over rice.

total points: 32
serving size: 1/3 recipe - 10.5 points

baked chicken salad sandwiches

• 1 cup (8 oz) diced cooked chicken - 8 points
• 1 cup chopped celery - 0 points
• 1/2 cup (4 oz) shredded fat free cheddar - 4 points
• 6 lite hamburger buns - 9 points
• 1 T onion, minced - 0 points
• 1/4 t salt - 0 points
• 1/8 t pepper - 0 points
• 1/4 cup lite mayo - 4 points

heat oven to 350F.
mix all incredients (except buns).
fill buns with chicken mixture
wrap each sandwich in aluminum foil and place on baking sheet.
bake 20 minutes or until hot.

total points: 25
serving size: 2 sandwiches - 8.5 points

pasta alfredo

2 servings, 9 points each

5 oz linguine
1 small onion, finely diced
2 garlic cloves, finely diced or crushed
6 T broth (i used home made chicken stock)
1/2 cup fat-free evaporated milk
1 1/2 oz canadian bacon, chopped (i plan to try small amounts of browned turkey sausage, or ground turkey instead)
3/4 oz grated parmesan cheese
pepper to taste (about 1/8 t)
1 t water
1 t cornstarch
2T chopped chives

cook pasta until tender, and drain.

saute onion and garlic, until onion is soft. stir in broth and milk. bring to a boil. mix cornstarch and cool/cold water together, and stir in. simmer, uncovered, until thickened slightly, about 5 minutes.

add pasta and cheese to sauce, stirring, until cheese is melted, about 2 minutes.

serve pasta sprinkled with bacon (meat), chives, and pepper.

ranch dip

1 packet ranch dressing seasoning powder
16 oz lite sour cream
1/2 cup 1% or skim milk

mix all ingredients thoroughly.
1/3 cup = 3 points

texas breakfast casserole

22 points total, 5.5 for 1/4

2 cups frozen hash brown potatoes - 3
1 cup corn (canned) - 3
1/4 cup diced bell pepper -0
1/8 cup diced onion -0
1 scallion finely sliced -0
8 oz turkey sausage - 9
1 cup 1% milk -2
4 egg whites - 1
1/4 t salt (or to taste) -0
1/4 t pepper (or to taste) -0
1 cup fat free shredded cheddar -4

preheat oven to 350F
spray 8 inch square baking dish with cooking spray.
brown turkey sausage in a skillet with onion and scallion.
layer potatoes, corn, bell pepper, and sausage mix in baking dish.
beat together milk, egg whites, salt and pepper, and pour over casserole.
sprinkle the cheese over the top.
back about 45 minutes, until cheese is browned.
cut into 6 pieces and serve.

i would use skim milk, but my boyfriend won't drink it. ^.^
when i tried this recipe i tried adding some worcestershire sauce to the sausage when cooking it. when i pulled it out of the oven, the cheese was dark brown, almost burnt, but when i cut into it milk oozed out and the potatoes were too firm. i put it back in the oven and kept checking on it every 10 minutes. after 20 minutes the milk seemed to have been absorbed, but i think the vegetables released a lot of water, because it had some water and/or oil floating around (which mostly disappeared as it cooled). it didn't cut into slices, except for the (at this point) leatherized, stating to burn, cheese. i was afraid to cook it any longer, because i didn't want the cheese to be completely burnt. if i try it again i will try cooking the peppers with the sausage, and draining the corn and sausage/vegetables on paper towels first and add the cheese in the last 10-15 minutes of cooking. i wasn't very impressed but it's edible, and a change from oatmeal. i have to wonder if i could bulk it up with french cut greenbeans...

honey mustard crusted chicken

2/3 cup lite honey mustard dressing
1/8 tsp salt
1/8 tsp peper
2 tsp dill
1 medium scallion (or 2 T onion) finely sliced (or diced)
1 cup cornflake crumbs
1 lb uncooked boneless skinless chicken breast

preheat oven to 425F.
coat casserole dish with cooking spray.
mix dressing, salt, peper, dill and scallions. remove 1/3 cup and set aside.
dip chicken into dressing mix, then cornflake crumbs and place in prepaired dish.
bake until goldn and no longer pink in the center, about 15 minutes.
use reserved dressing mix as dipping sauce.


i often make my own honey mustard dressing instead of useing storebought, and double the amount of the dressing mix, because me and my boyfriend like to use alot of it for dipping.

recipe links

here are some recipes i've found and used or plan to use.

CALABACITAS
CALABACITAS

pasta with meat sauce

chicken and broccoli with garlic sauce

mustard dill chicken