1 apple, frozen – 1 point
1 cup pineapple, frozen – 1 point
1 vanilla or pineapple fat free yogurt OR 1 scoop vanilla slimfast powder – 2 points
lemon lime, pineapple, apple, or orange diet soda/sugar free drink – 0 points
blend ingredients in blender, using enough drink to reach desired consistency
2 large Yukon Gold potatoes, boiled or steamed whole, drained and cooled
1 medium garlic clove, minced
1 small onion, chopped
1 small green pepper, chopped
1 cup mushrooms, sliced
1 pound lean ground turkey
1/8 tsp ground cumin
1/4 tsp table salt
1/8 tsp black pepper
2 oz Kraft Velveeta Light Reduced-Fat Pasteurized Processed Cheese Product, or similar product, cubed
1/4 cup low-fat evaporated milk
1/8 tsp crushed red pepper flakes
8 baked low-fat tortilla chips, crushed
Instructions
Preheat oven to 350ºF. Coat a 9-inch square baking dish with cooking spray.
Peel and thinly slice potatoes; layer in prepared baking dish. Bake potatoes until slightly crisp, about 10 minutes; remove baking dish from oven and set aside.
While potatoes are baking, coat a large nonstick skillet with cooking spray and warm over medium-high heat; add garlic, onion, green pepper and mushrooms. Cook, stirring frequently, until vegetables are tender, about 7 to 10 minutes; remove to a plate, cover to keep warm and set aside. Add turkey to skillet; cook until browned, breaking up meat with a wooden spoon as it cooks, about 8 to 10 minutes. Add cooked vegetables, cumin, salt and pepper to turkey and stir to combine; spread mixture over potatoes in baking dish.
In a small microwave safe bowl, combine cheese product, evaporated milk and crushed red pepper flakes; cover and microwave on high power until cheese melts, about 1 to 2 minutes. Spoon melted cheese over turkey and sprinkle with tortilla chips. Bake for 35 minutes; remove from oven and let stand for 5 minutes before slicing into 6 pieces. Yields 1 piece per serving.
6 servings – 4 points each
untried recipe
3 large egg white(s)
2 large egg(s)
1/8 tsp black pepper, or to taste
1/8 tsp table salt, or to taste
1/8 tsp hot pepper sauce, optional
3 oz Canadian-style bacon, finely chopped
1 Tbsp scallion(s), minced, green part only
4 frozen hash brown potato patty, prepared without fat
8 tsp ketchup, hot and spicy variety (optional)
2 sprays cooking spray
Coat a large nonstick skillet with cooking spray. Place hash brown patties in skillet; cook over medium heat on first side until golden brown, about 7 to 9 minutes. Flip patties; cook until golden brown on second side, about 5 minutes more.
Meanwhile, coat a second large nonstick skillet with cooking spray; heat over medium-low heat. In a large bowl, beat together eggs, egg whites, bacon, scallion, hot pepper sauce, salt and pepper; pour into prepared skillet and then increase heat to medium. Let eggs partially set and then scramble using a spatula. When eggs are set, but slightly glossy, remove from heat; cover to keep warm until hash browns are finished cooking.
To assemble stacks, place 1 hash brown patty on each of 4 plates. Top each with 1/4 of egg mixture and serve with 2 teaspoons of ketchup. Season to taste with salt and pepper, if desired. Yields 1 stack per serving.
4 servings, 4 points each
toast bread. spread preserves and cottage cheese on toast and top with almonds.
4-20-12 one of my favorite breakfasts! really good, and surprisingly filling. can be made even lower calorie by using sugar free preserves. also good with cherry preserves or any marmalade.
blend all ingredients in a blender, adding enough drink to reach desired consistency.
total points – 4
1 plum - 0.5 points
1 apple – 1 point
1 vanilla or strawberry-kiwi fat free yogurt OR 1 scoop vanilla slimfast powder – 2 points
diet strawberry-kiwi soda or flavored water
blend in blender, using enough drink to obtain desired consistency.
total points – 3.5
1 apple, cored and frozen – 1 point
1/2 cup blackberries – 0.5 points
1 fat free mixed berry yogurt – 2 points
diet berry flavored soda, sparkling water, or other 0 calorie drink – 0 points
blend all ingredients, using enough drink to achieve desired consistency.
total points – 3.5
1 fat free raspberry yogurt – 2 points
1 orange, frozen - 1 point
diet raspberry or orange soda or 0 calorie drink, to taste – 0 points
splash of vanilla – 0 points
blend all ingredients in blender, using enough drink to reach desired consistency.
total points: 3
variation: use strawberry flavored yogurt/drink instead of raspberry
nutritional information:
servings: 1/16 of loaf (1 muffin)
points: 2 (3)
calories: 94 (125)
fat: 3g (4)
fiber: 1g
cholesterol: 9mg (12)
sodium: 113mg (150.5)
tried to make these for thanksgiving 2009. they tasted ok but htey were a bit dry. make sure to spray the muffin tin well. they wouldn’t come out, and I was unable to use them. i dried them and plan on making stuffing out of them.
1 cup dry wild rice (10)
3 1/3 cups chicken broth or stock
2 t olive oil (2)
1 med-large onion, chopped
about ¼ cup pine nuts (5)
2-3 T dried parsley
sauté onion in oil. rinse rice and mix with broth, sautéed onion, and parsley in rice cooker. cook until done and add pine nuts. season with salt and pepper if desired.
6 servings – 3 points each
made for thanksgiving 2009. pricey but good. :)
1 cup watermelon, frozen - 1 point
1 cup fat free strawberry yogurt – 2 points
strawberry or strawberry kiwi diet soda, flavored carbonated water, or sugar free drink – 0 points
blend all ingredients in a blender, adding enough drink to reach desired consistency.
total points – 3
found on this site:http://foodiefashionista.blogspot.com/2007/10/turkey-burgers-and-sweet-potato-chips.html
1 egg white or 1/4 cup egg substitute
1/4 cup seasoned breadcrumbs*
1 Tbsp Worcestershire sauce
1 Tbsp Teriyaki sauce
2 Tbsp fresh parsley
2 garlic cloves, minced
20 ounces 93% lean ground turkey
Mix first 6 ingredients in a bowl until well blended. Mix ground meat into egg mixture, just until mixed being careful not to overmix (or else you’ll wind up with tough burgers).
Shape into 6 patties. Grill or freeze promptly.
6 servings – 3 points each
*If you want to keep the burgers “core”, then sub the breadcrumbs for oatmeal and add a dash of a few seasonings like onion powder and dried parsley.
1 large, or 2 small-medium peach(s), pit removed and frozen – 1 point
1 scoop vanilla slim-fast powder OR 1 fat free peach or vanilla yogurt- 2 points
peach diet soda or sugar free drink – 0 points
blend all ingredients in blender, adding enough drink to reach desired consistency.
total points – 3
variation 1
blend all ingredients in blender
total points – 5.5
variation 2
blend all ingredients in blender, adding enough drink to achieve desired consistency.
total points – 3
version 2 is one of my favorite smoothies. quick, simple, and tasty. :D
* chocolate slimfast powder and a small splash of vanilla extract can be substituted for a chocolate-orange smoothie. i don’t like it as much as the orange cream, but i have a bunch of old chocolate slimfast powder that needs to be used up.
1 cup sliced carrots (can be frozen) – 0 points
1 orange, frozen – 1 point
1/2 t orange zest – o points
1 cup fat free vanilla or orange creme yogurt OR 1 scoop vanilla slimfast powder – 2 points
sweetener to taste – 0 points
diet orange soda or orange flavored drink – 0 points
blend all ingredients in a blender, adding enough drink to reach desired consistency
total points – 3
i’ve learned you can add carrots to about any smoothie and not really taste it, if it’s less than half a cup. adds bulk and nutrition for no points. :D
Cooking spray
1 tsp. oil
1 matzah
3 egg whites
1/2 tsp. onion powder, or to taste
1/4 tsp. salt
1/8 tsp. black pepper
Coat a large nonstick skillet or griddle with cooking spray and add 1/2 tsp. of the oil . Heat the skillet over medium-high heat until very hot. Meanwhile, moisten the matzah with cold water and crumble into a bowl. Add the egg whites and seasonings.
Pour mixture into the hot skillet or griddle. when the bottom browns, with a wide spatula, lift the brei an add another 1/2 tsp of oil. Turn to brown the other side.
1 serving, 3 points
4 med baked potatoes
½ c part-skim mozzarella cheese, grated
instructions:
heat the sauce in a small saucepan.
top each hot, split potato with ¼ cup of sauce and 2 T of cheese.
nutritional information:
servings: 4
points: 3
calories: 204
fat: 3g
fiber: 5g
cholesterol: 8mg
sodium: 453mg
1 apple, cored and frozen - 1 point
1 apple pie or vanilla fat free yogurt OR vanilla slimfast powder - 2 points
1 t lemon juice – 0 points
1/2 t cinnamon and a dash of nutmeg (or 1/2 t or so of apple pie spice) – 0 points
1 t brown sugar (optional) – 0 points
diet lemon lime soda, or sugar free apple flavored drink – 0 points
blend ingredients, using enough drink to get desired consistency
total points – 3
apples are usually pretty cheep, and this is a good way to use them up.
1 packet onion soup mix – 1
1/4 cup water – 0
mix all ingredients and form into 4-6 patties. cook over med-high heat in a skillet.
4 patties = 4.25 points
5 patties = 3.5 points
6 patties = 3 points
have made these a couple times. they’re really good, and really simple.
1 lb potatoes (about 4 smallish ones) – 7 points
1 onion, minced – 0 points
chopped parsley – 0 points
paprika – 0 points
1t salt – 0 points
dash of pepper – 0 points
1 cup water – 0 points
1/4 cup low fat sour cream – 2 points
peel & cube potatoes. Boil in skillet with onion, salt, pepper & water.
cover & simmer 15 min or until tender. do not drain.
add sour cream & toss lightly with fork. sprinkle with paprika and parsley.
total points – 9
4 servings – 2.5 each
1/2 pound tofu, firm
1 T olive oil
1 1/2 t tamari or soy sauce
1/2 cup celery, sliced thinly
1 cup coarsely shredded cabbage
3 cups fresh bean sprouts
1 can (2 1/2 oz) chestnuts, drained
1 T cornstarch
2 T water
1 1/2 T tamari or soy sauce
1. cut the tofu into pieces about 1/2 inch wide by 1/4 inch thick, by 1 inch long
2. heat the oil in a large frying pan or wok. carefully place the pieces of tofu in the pan, side by side. sprinkle with the 1 1/2 t soy sauce. fry over med. heat until the bottom of the tofu starts to brown. carefully turn over and cook the other side until it starts to brown. remove the tofu, and set aside.
3. add the celery and cabbage, stir-fry for 3 minutes. add the bean sprouts and water chestnuts, and stir fry for 3 more minutes.
4. mix the cornstarch with the water and the 1 1/2 T soy sauce. pour the mixture over the vegetables, and stir well. add the tofu, mix gently, and cover. steam for a few minutes, until the liquid has thickened and the tofu is hot. serve immediately.
4 servings, about 1 1/2 cups each.
per serving:
2 points
117 calories
6 g fat
3 g fiber
26 mg sodium
8 cups water
4 tsp bonito flavored seasoning (dashino-moto) (i used shimaya brand)
3g bonito flakes (optional)
1 can (8 oz) sliced water chestnuts – do not drain
1 can (14oz) chop suey vegetables (i used la choy brand) – do no drain
1 # bag frozen vegetable stir fry
1 8oz cube of extra firm tofu, cubed
1/2 cup miso paste
heat water over med-high heat, just below a boil. dissolve bonito seasoning and flakes in water. ladle out a little bit of the water at a time and using a whisk, dissolve the miso paste in it. i had to do this several times to dissolve it all. add undrained cans of water chestnuts and vegetables – do not drain. add tofu and stir fry vegetables. heat through (do not boil).
garnish with parsley or green onions if desired.
12 points total
6 servings – 2 points each
this one is completely my own recipe, from scratch.
wed. jan. 6, 2010 – made this for dinner, along with some fried sweet potatoes. i really liked it. with as low in points as it is i might start making batches of this for snacks and lunches. i had as much as i could eat, and probably didn’t have over 3 points.
1 lemon, peeled and frozen– 0 points
1 scoop vanilla slim-fast powder OR 1 fat free lemon cream or vanilla yogurt- 2 points
lemon-lime diet soda or sugar free lemonaid – 0 points
sweetener to taste – 0
blend all ingredients in blender, adding enough drink to reach desired consistency.
total points – 2
3 large carrots - 1 point
cooking spray – 1 point*
salt and pepper to taste – 0 points
chili powder or mrs. dash to taste (optional) – 0 points
cut into 3 inch lengths. cut in half lengthwise, and into 1/2s again. or 1/3ds if they’re big. spray pan with oil, then spray the carrots and sprinkle with seasonings. bake at 375F for 15-20 minutes.
total points – 2
* i use a ton of cooking spray when i do this, so it’s probably enough to count as a point.
alot of fries for very little points. if you’ve ever had sweet potato fries, these are alot like them, for even fewer points. i love ‘em, especially with a lot of salt and ketchup.
soup bones (chicken or turkey bones/carcases left over from other meals) – 0 points
2 qts water – 0 points
1 tsp salt – 0 points
1 t celery salt – 0 points
1 small onion, chopped – 0 points
1/2 cup diced celery – 0 points
1 cup diced carrots – 0 points
2 cups diced potatoes - 4 points
1 lb can corn, not drained – 4 points
1 lb can of tomatoes, cut up – 0 points
2 turnips, peeled and finely chopped - 0 points
place bones, water, salt, celery salt, onion, carrots and celery in slow cooker. cover and cook on low 4-6 hours. remove bones, shred any meat and return to pot. add potatoes, corn, tomatoes and turnips. cover and cook on high for 2-3 hours
total points – 9
if i have more than 4 0 point veggies i add a point, to be safe
2 t sliced almonds
1 t butter
¼ cup lite maple syrup
dash nutmeg
instructions:
heat a small skillet and toast, stirring constantly, until golden brown. remove the pan from heat and remove the almonds, setting aside.
sauté carrots until warm, and melt the butter in the same skillet you used for the almonds.
stir in the maple syrup until the carrots are well coated. sprinkle with nutmeg, and sauté until thickened.
stir in toasted almonds, heat through, and serve.
nutritional information:
servings: 4, ½ cup
points: 1
made for thanksgiving 2009. tastes kinda like candied yams, but better (i don’t like candied yams very much), and healthier. not my favorite food in the world, but a nice lite snack.
This dip doesn’t have many of the same ingredients as hummus, but it is about the same consistency. I spread this on bread or tortillas with vegetables for a quick sandwich, I dip carrots and celery into it, and I eat it with tortilla chips for a snack.
INGREDIENTS
2 cans black beans (about 3 1/2 cups)
1 small onion, diced
1/2 green pepper, diced
3 cloves garlic, minced
2 T ground cumin
1 1/2 t olive oil
2 T chopped fresh cilantro
1/4 c vegetable broth
DIRECTIONS
Drain and rinse black beans if using canned.
Place olive oil in skillet set over medium-high heat. Add onions, peppers, and garlic and saute about three minutes, until vegetables are fragrant and starting to brown slightly. Add cumin, stir well, reduce heat to medium and cook another two minutes.
Place beans in food processor and pulse seveal times. Add vegetable mixture and pulse a few more times. Add vegetable broth in small batches to thin the dip to the desired consistency. Garlish with chopped cilantro. Serve immediately or store in refrigerator for up to 10 days.
Makes eight 1/2-cup servings!
Number of Servings: 8
Recipe submitted by SparkPeople user SP_STEPF.
Nutritional Info
Ammount Per Serving:
points – 1-2
Calories: 122.6
Total Fat: 1.6g
Total Carbs: 20.9g
Dietary Fiber: 7.1mg
Protein: 7.3g
when i made it, it just tasted like bean dip… i’m not fond of bean dip. XD but using black beans in place of chickpeas in a regular hummus recipe works.
8 med carrots (4 cups, sliced)
1 T butter or margarine
2 t lemon juice
1 t fresh ginger root, minced
instructions:
scrub the carrots well and slice into julienne strips. heat a skillet on med. heat, and add the butter. when the butter is melted, reduce the heat to low, and add the remaining ingredients.
cover the skillet, and sauté/steam about 25 minutes, stirring occasionally, until the carrots are tender. add a little bit of water if necessary to prevent sticking.
nutritional information:
servings: 8, about a ½ cup
points: 0.5
calories: 31
fat: 2g
fiber: 1g
cholesterol: 4mg
sodium: 41mg
