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.