BREAKFAST RISOTTO

1 1/2 cups water
1 cup instant brown rice
1 8-ounce can pineapple tidbits, drained, liquid reserved
1 12-ounce can undiluted evaporated skim milk
1/3 cup rasins
1/2 cup sweetened shredded coconut
1/4 cup sliced toasted almonds
1 medium banana, peeled and diced (note if making ahead I leave out the banana)

1. Combine water, rice, and pineapple liquid in a 2-quart saucepan. Bring to a boil over high heat, reduce heat to medium and simmer, uncovered, stirring occasionally, until most of the liquid is absorbed, 7-8 minutes.
2. Stir in milk and increase heat to high. When the mixture boils, reduce heat to medium and cook, stirring occasionally, until most of the milk has been absorbed and the mixture is soft and creamy, 10-12 minutes.
3. Stir in pineapple, raisins, coconut, almods, and banana.

Makes 6 servings. 4 POINTS per serving

RECIPES - June 17th

Country Potatoes



2 lb bag frozen hash brown style potatoes, thawed

1 can 98% fat-free cream of chicken soup

1 pint reduced fat sour cream

1 cup extra sharp cheddar cheese, shredded

1 cup 50% reduced fat cheddar cheese, shredded

Salt and pepper to taste



Preheat oven to 400. Spray a 9x13” pan with Pam. Put thawed hash browns in a large bowl. In another bowl, mix together cream of chicken soup, sour cream, and cheese. Pour over hash browns and mix well. Put mixture into pan and cover with foil. Bake for 45 minutes; remove foil and bake for an additional 15 minutes until bubbly and golden on top.

Makes 12 (3/4 cup) servings. Each: 4 POINTS



Chicken Casserole



3 large boneless chicken breasts

1 pkg Healthy Harvest Wide Whole Wheat Noodles

1 can 98% fat-free cream of chicken soup

1/3 cup milk

1 tsp garlic salt

2 cups frozen peas

1 cup shredded cheese



Boil chicken breasts and noodles in large pot about 10 minutes. Drain well. Shred the chicken breasts by pulling apart with two forks. Put chicken and noodles back into the pot and add the soup, milk, peas, and garlic. Stir until well blended. Pour mixture into a large baking dish, sprinkle with top with cheese, and bake at 400 for about 15 minutes (until cheese is melted and the center is warmed through).

Makes 8 servings. Each: 6 POINTS



Garden Vegetable Lasagna



9 lasagna noodles

6 cups broccoli florets

1 large red bell pepper

1 medium zucchini

1 medium summer (yellow) squash

2 eggs

16 oz low-fat cottage cheese

15 oz fat-free ricotta cheese

1/2 cup fresh basil

2 tbsp thyme

3 cloves minced garlic

1/2 tsp salt

1/4 tsp hot sauce

1/4 tsp black ground pepper

2 cups shredded low-fat mozzarella cheese



Grease a 3-quart rectangular baking dish; set aside. In a large saucepan, cook lasagna noodles in a large amount of lightly salted boiling water for 10-12 minutes or until tender but still firm. Drain noodles; rinse with cold water. Drain well. Meanwhile, place a steamer basket in a Dutch oven. Add water to just below the bottom of the steamer basket. Bring to boiling. Add broccoli, sweet pepper, zucchini, and yellow summer squash. Reduce heat. Cover and steam 6-8 minutes or until vegetables are crisp tender. Remove from heat. In a medium bowl, beat eggs with a wire whisk. Stir in cottage cheese, ricotta cheese, basil, thyme, garlic, salt, hot pepper sauce, and black pepper. Layer 3 of the cooked noodles in prepared baking dish. Spread with 1/3 of the ricotta cheese mixture. Top with 1/3 of the vegetable mixture and 2/3 cup of the mozzarella cheese. Repeat layers twice more. Cover baking dish with foil and chill for at least 4 hours or up to 24 hours. To serve, preheat oven to 375. Bake lasagna, covered, for 55-65 minutes or until heated through. Remove from oven. Uncover. Let stand for 10 minutes before cutting to serve.

Makes 8 servings. Each: 5 POINTS



Peach Sorbet



1/2 cup water

3 tbsp granulated sugar

2 tbsp lemon juice

4 medium ripe peaches, peeled and sliced



In a saucepan, combine the water, sugar, and lemon juice. Cook and stir over medium heat until sugar is dissolved. Cool slightly; transfer to a blender. Add the peaches; cover and process until smooth. Fill cylinder of ice cream freezer; freeze according to manufacturer’s directions. Transfer sorbet to a freezer container; cover and freeze for 4 hours or until firm.

Makes 3 (1/2 cup) servings. Each: 2 POINTS



No Bake Cookie



Boiling water

1 package fat free, sugar free hot cocoa mix

1 pkg. instant oatmeal

1 tsp. peanut butter

1 pkg. Sweet and Low



Mix just enough water to dissolve cocoa. Add peanut butter and stir until mixed. Add other ingredients and stir.

Makes 1 serving = 3 POINTS



Sinless Banana Split

1/2 cup prepared JELL-O sugar free Low calorie Gelatin Dessert, any flavor

1/2 medium banana split lengthwise
2 large strawberries, cut in half
2 tablespoons crushed pineapple, well drained
2 tablespoons Cool Whip Lite topping

Cut gelatin into cubes. Layer banana with gelatin, strawberries, pineapple and whipped topping in a parfait dish or fancy bowl.

Makes 1 serving = 2 POINTS

Silly Spaghetti & Zucchini Pie

8 oz dried whole wheat blend spaghetti
1 cup pasta sauce
1 tbsp extra virgin olive oil
1 large garlic clove, minced
1 (12 oz) medium zucchini, unpeeled and shredded (about 2 packed cups)
1/2 tsp dried basil
Kosher salt and freshly ground black pepper
1 cup pre-shredded, part-skim mozzarella cheese
1 oz sliced pepperoni (about 10 slices), coarsely chopped, optional
4 large eggs
1/2 cup 1% low-fat milk
1/4 cup grated Parmesan cheese

Preheat the oven to 375. Cook the pasta according to package directions. Drain and return to the pan. Stir in the pasta sauce and set aside. While the pasta is cooking, heat the oil in a large nonstick skillet over medium-low heat. Add the garlic and cook, stirring frequently, until golden, 30 seconds to 1 minute. Add the zucchini and basil, raise the heat to medium, and cook, stirring occasionally, until the zucchini is tender, about 8 minutes. Season with salt and pepper to taste. Stir the cooked zucchini, mozzarella cheese, and pepperoni as desired into the pasta until well combined. Transfer the mixture to a 2-quart casserole dish (preferably round or oval). Meanwhile, in a separate bowl, whisk together the eggs and the milk. Pour the egg mixture over the top of the spaghetti. Sprinkle the Parmesan cheese evenly on top. Bake until bubbly and golden brown on top, 25 to 30 minutes. Let stand about five minutes before serving.
Serves 6. Each: 7 POINTS

Broccoli Supreme



1 (10 oz) package frozen chopped broccoli, thawed

Vegetable cooking spray

1-1/2 cups thinly sliced carrot

1/2 cup chopped onion

1 cup commercial seasoned croutons

1/4 cup 1% low-fat milk

1/4 teaspoon pepper

1 (8 oz) can no-salt-added cream-style corn

1 egg, lightly beaten

3 tablespoons grated Parmesan cheese



Place broccoli on paper towels; drain. Coat a nonstick skillet with Pam; place over medium-high heat until hot. Add carrot and onion; saute 5 minutes. Remove from heat; stir in broccoli, croutons, and next 4 ingredients. Spoon into a 1-1/2-quart casserole coated with Pam; sprinkle with cheese. Bake, uncovered, at 350 for 35 minutes.

Makes 5 (1 cup) servings. Each: 3 POINTS



Low-Fat Cauliflower Cheese Bake



1 (16 oz) package frozen cauliflower

1/2 cup shredded carrots

1 (10-3/4 oz) can reduced-fat cream of celery soup

1 cup shredded fat-free cheddar cheese

2 tsp dehydrated onion

1/4 cup skim milk

1 tsp chopped fresh basil or 1/2 tsp dried basil



Cook cauliflower according to package directions until tender; drain well. Arrange cauliflower in 1 1/2 quart ovenproof casserole dish. Combine soup, cheese, carrots, onion, milk, basil and dash of pepper. Pour over cooked cauliflower. Cover and refrigerate 3-24 hours. Before serving, bake uncovered, in 350 oven for 30-35 minutes until golden.

Makes 6 (1/2 cup) servings. Each: 3 POINTS



Italian Vegetable Kabobs



1 medium zucchini

1 medium yellow squash

1 small red onion, cut into wedges

1 medium red or green bell pepper, cut into 1 - inch pieces

4 oz fresh whole mushrooms

1/2 cup Italian salad dressing, divided

1/4 cup freshly grated Parmesan cheese



Soak 8 wooden skewers in enough water to cover in a large bowl for 30 minutes. Preheat the grill. Slice the zucchini and yellow squash lengthwise into halves. Cut the halves crosswise into 1/2” pieces. Thread the zucchini, yellow squash, red onion, bell pepper and mushrooms alternately on the wooden skewers (or metal skewers). Brush the vegetables with half the salad dressing. Grill the kabobs over medium-hot coals for 10 minutes or until the vegetables are tender-crisp, turning occasionally. Remove the kabobs to a serving platter. Brush the vegetables with remaining salad dressing. Sprinkle with the cheese. Serve immediately.

Makes 8 servings. Each: 2 POINTS



Vegetarian Rice Casserole



1 tablespoon olive oil 2 onions -- chopped

2 stalks celery -- chopped

1/2 green bell pepper -- seeded and chopped

1 can diced tomatoes (no salt added) -- (14.5 oz)

1/2 cup minced parsley

1 teaspoon dried thyme

1/4 teaspoon freshly ground black pepper

2 1/2 cups cooked brown rice

2 cups cooked wild rice

1 cup shredded reduced-fat cheddar cheese



Preheat the oven to 350. In a large nonstick skillet, heat the oil. Add the onions, celery and bell pepper; cook, stirring as needed, until softened, 5-6 minutes. Add the tomatoes, parsley, thyme and black pepper; bring to a boil. Stir in the rices; transfer to a 3-quart casserole. Cover with foil and bake 10 minutes; uncover and sprinkle with the cheese. Bake until the cheese is melted, about 3 minutes longer.

Makes 5 servings. Each: 5 POINTS



Easy Italian Chicken



4 boneless skinless chicken breast halves (4 oz each)

1 can (14-1/2 oz) Italian stewed tomatoes

1 can (4 oz) mushroom stems and pieces, drained

1/2 teaspoon dried basil

1/4 teaspoon garlic powder

1 tablespoon cornstarch

1/3 cup cold water

Hot cooked spaghetti



In a large skillet coated with Pam, cook chicken for 5-6 minutes on each side or until the juices run clear. Meanwhile, in a saucepan over medium heat, combine the tomatoes, mushrooms, basil and garlic powder; bring to a boil. Combine cornstarch and water; gradually add to tomato mixture. Cook and stir for 2 minutes or until thickened. Serve chicken with spaghetti; top with tomato sauce.

Makes 4 servings. Each: 4 POINTS (without the spaghetti)



Spinach Feta Personal Pizza

1 (8”) flour tortilla
2 tablespoons pizza sauce
10 spinach leaves, fresh
1 sliced Roma or plum tomato
1 tablespoon feta cheese
2 tablespoons low fat mozzarella cheese

Turn on oven broiler. Spray cookie sheet with spray margarine and place tortilla on sheet. Toast tortilla lightly on both sides under broiler. Remove from oven. Top tortilla with sauce, spinach leaves, and tomato slices. Sprinkle on feta cheese and mozzarella cheese. Place under broiler until cheese melts.
Makes 1 serving = 6 POINTS


Baby Ruth Cookies



1/2 cup butter, softened

3/4 cup sugar

1 egg

1/2 teaspoon vanilla extract

1-1/3 cups all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon salt

2 Baby Ruth candy bars (2.1 ounces each), chopped



In a large bowl, cream butter and sugar until light and fluffy. Beat in egg and vanilla. Combine flour, baking soda and salt; gradually add to the creamed mixture. Stir in candy bars. Drop by rounded teaspoonfuls 2 in. apart onto greased baking sheets. Bake at 350 for 10 minutes or until edges are lightly browned. Immediately remove to wire racks to cool.

Makes 4 dozen. Each: 1 POINT



Slow-Cookin’ Pulled Chicken



1-1/2 lb raw boneless skinless lean chicken breasts, halved

1 cup canned tomato sauce

1/2 cup ketchup

2 tbsp plus 2 tsp brown sugar (not packed)

2 tbsp plus 2 tsp cider vinegar

2 tsp garlic powder

Optional: red pepper flakes, to taste



Place all ingredients except the chicken in the crockpot. Stir until mixed. Add chicken and coat well with the sauce. Cover and cook on high for 3-4 hours or on low for 7-8 hours, until chicken is fully cooked. Remove all the chicken and place it in a bowl. Shred each piece using two forks – one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crockpot, and mix well with the sauce.

Makes 7 (1/2 cup) servings. Each: 3 POINTS



Greek Pasta Salad

1 lb fresh baby green beans

8 oz whole wheat small-spiral pasta

2 cups cherry tomatoes, cut in half

1/3 cup black olives, cut in half

4 scallions, chopped

3 tbsp dill, finely chopped

2 tbsp chives, chopped

3 oz fat-free feta, into 1/2” cubes


Dressing:
2 tsp olive oil

1/4 cup red wine vinegar

1 large garlic clove, minced

2 tsp Dijon mustard

2 tsp mustard seed

Salt and pepper to taste



Add green beans to a large pot of boiling water and cook on high for 3 minutes until slightly softened and bright green. Remove beans with a slotted spoon and rinse in a colander under cold water immediately. In the same boiling water (add more water if necessary) cook pasta until slightly softer than al denté. Drain in the same colander and rinse under cold water. Let colander remain in sink, shaking frequently to remove excess water. Meanwhile, in a medium bowl, whisk oil, vinegar, garlic, mustard, mustard seed, salt and pepper. Add tomatoes, olives, scallions, dill, chives and cheese to the bean pasta mixture and toss. Add the dressing and toss well. Serve immediately.

Makes 10 (1 cup) servings. Each: 2 POINTS



Grilled Vegetable Quesadillas



Pam Grilling Spray

2 large ears fresh sweet corn, husks and silks removed, cut in half

2 cups sliced fresh button mushrooms (2 cups = about 8 large)

1-1/2 cups quartered and sliced zucchini (1-1/2 cups = about 1 medium)

1 cup coarsely chopped yellow onion

1 can (14.5 oz) Hunt’s Fire Roasted Diced Tomatoes with Garlic, drained well

1/4 tsp chili powder

1/2 cup refried beans

4 whole wheat flour tortillas (8”)

3/4 cup shredded reduced-fat cheese blend with taco seasoning

1/4 cup fat free sour cream



Spray grate of outdoor grill with spray. Preheat grill to medium heat. Spray corn with grilling spray. Place corn on grill; grill 15-20 minutes or until tender, turning frequently with tongs. Spray grill baskets with spray. Place mushrooms, zucchini, and onion in grill basket; spray vegetables with spray. (Note: Cut vegetables into uniform thick pieces for an even cook on the grill.) Grill 15 minutes or until tender, stirring frequently. Place vegetables in medium bowl. Add drained tomatoes and chili powder; toss to mix. Meanwhile, spread 2 tablespoons refried beans on half of each tortilla. Sprinkle 3 tablespoons cheese on other half of each tortilla. Place tortillas flat on grill; heat until cheese melts and tortilla crisps. Remove tortillas from grill. Place vegetables on top of beans and fold tortillas in half. Cut each into thirds, if desired. Top with sour cream. Serve with corn.

Makes 4 servings (1 quesadilla and 1/2 ear of corn). Each: 7 POINTS



Mediterranean Mozza-Chicken

4 small boneless skinless chicken breast halves (1 lb)
1 red onion, halved, sliced
1 zucchini, chopped
1/4 cup Kraft Tuscan House Italian Dressing and Marinade
1/2 cup halved grape or cherry tomatoes
1/2 cup pitted black olives
1 cup Kraft 2% Milk Shredded Mozzarella Cheese

Heat large nonstick skillet sprayed with Pam on medium-high heat. Add chicken; cover skillet with lid. Cook 5-7 minutes on each side or until chicken is done, adding onions and zucchini after 5 minutes.
Add dressing, tomatoes and olives; cover. Cook on medium-low heat 2 minutes or until heated through. Stir mixture. Top with cheese; cover. Cook 2 minutes or until cheese is melted. Serving suggestion:
Serve with hot cooked rice and/or cut up pita bread to absorb some of the sauce (extra points).
Serves 4. Each: 7 POINTS

Veggie Nacho Nibblers

1 yellow bell pepper, cut into 6 strips
1 red bell pepper, cut into 6 strips
1/2 cup Kraft Mexican Style Shredded Cheddar Jack Cheese
1/8 tsp crushed red pepper

Cut pepper strips crosswise in half; spread onto microwaveable plate. Sprinkle with cheese and crushed red pepper. Microwave on HIGH 1 minute or until cheese is melted. Serve warm.
Serves 6. Each: 1 POINT

Layered Bruschetta Salad

4 plum tomatoes, chopped
2 tsp chopped fresh basil
1/2 cup Kraft Balsamic Vinaigrette Dressing
1 pkg (10 oz) torn romaine lettuce
1 cup croutons
1 pkg (8 oz) Oscar Meyer Deli Fresh Italian Style Chicken Breast strips
2 tbsp Kraft Grated Parmesan Cheese

Combine tomatoes, basil and dressing set aside. Place lettuce in medium serving bowl; top with layers of croutons, chicken and tomato mixture. Sprinkle with cheese. Serve immediately.
Serves 4. Each: 4 POINTS

Mini Ham 'n' Cheese Frittatas

1/4 pound cubed fully cooked lean ham
1 cup (4 oz) shredded fat-free cheddar cheese
6 eggs
4 egg whites
3 tablespoons minced chives
2 tablespoons fat-free milk
1/4 teaspoon salt
1/4 teaspoon pepper

Divide ham evenly among eight muffin cups coated with Pam; top with cheese. In a large bowl, beat eggs and whites. Beat in the chives, milk, salt and pepper. Pour over cheese, filling each muffin cup three-fourths full. Bake at 375 for 22-25 minutes or until a knife inserted near the center comes out clean. Carefully run a knife around edges to loosen; remove from pan. Serve warm.
Serves 8. Each: 2 POINTS



Crispy Fish-Topped au Gratin Potatoes

1 box (4.9 oz) Betty Crocker au gratin potatoes
2 cups boiling water
1/2 cup milk
2 tablespoons butter or margarine
1 cup julienne (matchstick-size) strips carrots or shredded carrots
1/2 teaspoon dried dill weed
1 package (11 to 12 oz) frozen breaded fish fillets

Heat oven to 425. In ungreased 8” square (2-quart) glass baking dish, mix potatoes, sauce mix from potatoes, boiling water, milk, butter, carrots and dill weed. Arrange fish fillets on top. Bake uncovered 30 to 35 minutes or until potatoes are tender.
Makes 6 servings. Each: 5 POINTS

RECIPES--June 6th

Maple Pork Ribs



1 lb. boneless country-style pork ribs, trimmed and cut into 3” pieces

2 tsp canola oil

1 medium onion, cut into 1/4" slices and separated into rings

3 tbsp maple syrup

2 tbsp spicy brown OR Dijon mustard



In a large skillet, brown ribs in oil on all sides. Place ribs and onion in a 1-1/2 qt. slow cooker. Combine syrup and mustard; pour over ribs. Cover and cook on low for 5-7 hours or until meat is tender.

Makes 2 servings (6 oz cooked pork with 1/3 cup sauce). Each: 9 POINTS



Barbecued Turkey Legs



4 small skinless turkey drumsticks

1/4 to 1/2 tsp pepper

1/4 cup molasses

1/4 cup vinegar

1/2 cup ketchup

3 tbsp Worcestershire sauce

3/4 tsp hickory smoke

2 tbsp instant minced onion



Sprinkle turkey with pepper. Place in a crockpot. Combine remaining ingredients. Pour over turkey. Cover and cook on low for 5-7 hours.

Makes 4 servings. Each: 7 POINTS



Scalloped Chicken



5 oz pkg scalloped potatoes with dry seasoning pack

2 chicken breast halves

2 chicken legs

10 oz pkg frozen peas

2 cups water



Put potatoes, seasoning pack, chicken, and peas in a crockpot. Pour water over all. Cover and cook on low 8-10 hours, or on high for 4 hours.

Makes 4 servings. Each: 6 POINTS



Chicken and Rice Casserole



1 cup long-grain rice, uncooked

3 cups water

2 tsp chicken bouillon granules

10.75 oz can 98% fat-free reduced-sodium cream of chicken soup

16 oz bag frozen broccoli

2 cups chopped, cooked chicken

1/2 tsp garlic powder

1/4 tsp onion salt

1 cup grated fat-free cheddar cheese



Combine all ingredients in a crockpot. Cook on high for 3-4 hours.

Makes 8 servings. Each: 5 POINTS



Barbecue Beef and Vegetable Skillet



1 lb lean ground beef

3 cups frozen seasoned chunky-style hash-brown potatoes (from 28 oz pkg)

3 cups frozen cut green beans

1 cup frozen bell pepper and onion stir-fry

1 cup barbecue sauce

1/2 cup water



Brown ground beef in large skillet over medium-high heat until thoroughly cooked, stirring frequently. Drain. Add potatoes, green beans, and bell peppers and onion stir-fry; mix well. Reduce heat to medium, cover and cook 8-12 minutes or until vegetables are tender, stirring occasionally. Add barbecue sauce and water; mix well. Cover, simmer 3-5 minutes or until thoroughly heated.

Makes 5 (1-1/2 cup) servings. Each: 7 POINTS



Sirloin and Mushrooms in Rich Beef-Dijon Sauce



8 oz uncooked angel hair pasta

1 lb boneless beef top sirloin steak, cut into 1” pieces

2 garlic cloves, minced

1 (8 oz) pkg (3 cups) sliced fresh mushrooms

1 cup beef broth

1/4 cup diagonally sliced green onions

2 tbsp all-purpose flour

3 tbsp milk

2 tbsp Dijon mustard

Coarse ground black pepper



Cook pasta to desired doneness. Meanwhile, spray 12” nonstick skillet with Pam. Heat over medium-high heat until hot. Add beef and garlic; cook about 4 minutes, stirring frequently. Add mushrooms, broth, and onions. Reduce heat; cover and cook 3 minutes. Uncover; cook an additional 2-3 minutes. In small bowl, combine flour and milk; blend until smooth. Add to skillet; cook and stir 2 minutes or until slightly thickened. Stir in mustard until smooth. Drain pasta; arrange on serving platter. Spoon beef-mushroom mixture and sauce over pasta. Sprinkle with pepper.

Makes 4 servings. Each: 8 POINTS



Creamy Scalloped Potatoes and Ham Supper



3-1/2 cups water

1 (7.8 oz) pkg sour cream and chives potato mix

1 cup milk

2 cups cubed cooked ham

2 cups frozen mixed vegetables, thawed

1 tsp prepared mustard



Bring water to a boil in large saucepan over high heat. Stir in potato slices, reserving sauce mix packet. Boil 15 minutes. Stir in milk, contents of sauce mix packet from potatoes, ham, vegetables, and mustard. Reduce heat to medium; cook and stir 4-5 minutes or until mixture is thoroughly heated and sauce is of desired consistency, stirring frequently.

Makes 4 (1-1/4 cup) servings. Each: 8 POINTS



Sweet-and-Sour Pork



2/3 cup uncooked regular long-grain white rice

1-1/3 cups water

1 lb pork tenderloin, cut crosswise into thin slices

1 green bell pepper, cut into 1” squares

1 (20 oz) can pineapple chunks in unsweetened juice, drained

1/2 cup purchased sweet-and-sour sauce

1/4 teaspoon ginger



Cook rice in water as directed on package. Meanwhile, spray large skillet with Pam. Heat over medium-high heat until hot. Add pork; cook and stir 3-5 minutes or until no longer pink in center. Add bell pepper; cook and stir 4-6 minutes or until crisp-tender. Stir in pineapple, sweet-and-sour sauce and ginger; cook and stir until thoroughly heated. Serve over rice.

Makes 4 servings. Each: 6 POINTS



Lemon Butter Flounder Fillets



1 lb flounder fillets

1 cup water

2 tsp cornstarch

1/2 tsp chicken-flavor instant bouillon

Dash pepper

2 tbsp all-natural butter-flavor granules

1 tsp grated lemon peel

1 tbsp chopped fresh chives



Line 15x10x1” baking pan with foil; spray foil with Pam. Pat flounder fillets dry with paper towels; place in sprayed foil-lined pan. Broil 4-6” from heat for 6-8 minutes or until fish flakes easily with fork, turning once. Meanwhile, in small saucepan, combine water, cornstarch, bouillon and pepper; blend well. Cook and stir over medium heat until bubbly and thickened. Reduce heat to low; stir in butter-flavor granules and lemon peel. Remove from heat; stir in chives. Serve sauce over fish.

Makes 4 servings. Each: 3 POINTS



Fish Fillets Primavera



3 tbsp margarine or butter

4 (4-5 oz) orange roughy fillets

1 tbsp lemon juice

Dash salt and pepper

1 garlic clove, minced

1-1/2 cups fresh broccoli florets

1 cup fresh cauliflower florets

1 cup julienne-cut (2x1/8x1/8”) carrots

1 cup sliced fresh mushrooms or 1 (2.5 oz) jar sliced mushrooms, drained

1/2 cup diagonally sliced celery

1/4 tsp salt

1/4 tsp dried basil leaves

1/4 cup grated Parmesan cheese



Heat oven to 450. In oven, melt 2 tablespoons of the margarine in 13x9” glass baking dish. Place fish in melted margarine; turn to coat. Sprinkle with lemon juice, salt, and pepper. Bake at 450 for 5 minutes. Remove from oven. While fish is baking, in large skillet, melt remaining 1 tbsp margarine over medium-high heat. Add garlic; cook until lightly browned. Add all remaining ingredients except Parmesan cheese; cook and stir 5-6 minutes or until vegetables are crisp-tender. Spoon hot vegetables in center of baking dish, moving fish to ends of dish. Sprinkle with Parmesan cheese. Return to oven; bake an additional 3-5 minutes or until fish flakes easily with fork.

Makes 4 servings. Each: 5 POINTS



Easy Italian Skillet



1 (1 lb) pkg frozen pasta, broccoli, corn, and carrots in a garlic seasoned sauce

1 (15.5 or 15 oz) can pinto or kidney beans, drained

1 (14.5 oz) can diced tomatoes, undrained

1 tsp dried Italian seasoning

2 oz (1/2 cup) shredded mozzarella cheese



In large skillet, combine all ingredients except cheese. Bring to a boil. Reduce heat; simmer 8-10 minutes or until vegetables and pasta are tender, stirring occasionally. Remove skillet from heat. Sprinkle with cheese. Cover; let stand until cheese is melted.

Makes 4 servings. Each: 6 POINTS



Double Chocolate Chip Cookies



1/2 cup firmly packed brown sugar

1/4 cup margarine or butter, softened

1/2 tsp vanilla

1 egg white

1 cup all-purpose flour

3 tbsp unsweetened cocoa

1/2 tsp baking soda

1/8 tsp salt

1/2 cup semi-sweet chocolate chips



Heat oven to 375. In large bowl, combine brown sugar and margarine; beat until light and fluffy. Add vanilla and egg white; blend well. Add flour, cocoa, baking soda, and salt; mix well. Stir in chocolate chips. Drop dough by teaspoonfuls 2” apart onto ungreased cookie sheets. Bake at 375 for 8-9 minutes or until set. Do not overbake. Cool 1 minute; remove from cookie sheet.

Makes 24 cookies. Each: 1 POINT



Fresh Pineapple Tart



6 soft coconut macaroon cookies (about 5 oz)

1/4 cup unseasoned bread crumbs

1 egg white, slightly beaten

1/2 cup sugar

3 tbsp cornstarch

3 cups chopped fresh pineapple (from 1-1/2 pineapples) or drained canned crushed pineapple in unsweetened juice

1 tbsp lemon juice



Heat oven to 400. Spray a 9” tart pan with removable bottom with Pam. Place cookies in food processor bowl with metal blade; process 10-15 seconds or until fine crumbs form. (There should be about 1-1/3 cups crumbs). Add bread crumbs; process until mixed. Add egg white; mix well. Press mixture in bottom and up sides of sprayed pan to form crust. Bake at 400 degrees for 7-9 minutes or until golden brown. Place in refrigerator or freezer until cooled. Meanwhile, in medium saucepan, combine sugar and cornstarch; mix well. Add pineapple and lemon juice; blend well. Cook over medium-high heat for about 5 minutes or until mixture thickens, stirring constantly. Place saucepan in pan of cold water; stir 2-3 minutes or until cooled. Pour pineapple mixture into cooled baked crust. Place in freezer for 15 minutes or until set. Store in refrigerator.

Makes 8 servings. Each: 4 POINTS



Sweet Walnut Maple Bars

Cake:
18 1/4 oz yellow cake mix
5 tbsp margarine
1 whole egg

Topping:
1 1/3 cup maple syrup
1/2 cup egg whites
1/3 cup light brown sugar, packed
1 tsp pure vanilla extract
1/4 cup walnuts, chopped

Preheat oven to 350. Prepare a 13"x9" pan with Pam; set aside. For crust, set aside 2/3 cup cake mix. In a mixing bowl, combine remaining cake mix, margarine, and egg. Mix well until crumbly. Press into prepared pan. Bake for 15 minutes or until browned. Meanwhile, to prepare topping, combine reserved cake mix, syrup, egg whites, brown sugar, and vanilla extract. Mix well. Pour over baked crust. Sprinkle top evenly with walnuts. Bake for 30 minutes, or until filling is set.
Serves 24. Each: 3 POINTS

Low Fat Fresh Vegetable Pasta Salad

1/2 cup reduced-fat mayonnaise
1/2 cup reduced-fat sour cream
2 tablespoons lemon juice
1/8 teaspoon cayenne pepper
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 ounces whole-wheat elbow macaroni (or other small shape)
1 cup grated carrots
1 cup thinly sliced celery
1 cup cherry tomatoes, halved
1 medium red bell pepper, seeded and diced
1/2 cup chopped scallions

To make the dressing, in a medium bowl, whisk together the mayonnaise, sour cream, lemon juice, cayenne pepper, salt and black pepper. Set aside. Bring a large saucepan of lightly salted water to a boil. Cook pasta according to package directions, then rinse under cold water and drain thoroughly. Transfer the pasta to a large bowl and add the carrots, celery, tomatoes, bell pepper and scallions, Add the reserved dressing and mix thoroughly to coat. Serve immediately or cover and refrigerate until ready to serve.
Makes 8 servings. Each: 3 POINTS


Zucchini Lasagna

1 large onion, chopped
2 cloves garlic, minced
1 (24 oz) jar low-fat, low-sodium tomato sauce
1 lb extra lean ground chicken or turkey or 96% lean ground beef
Sea salt and fresh ground black pepper to taste
1 egg
2 cups fat-free cottage cheese
1 tsp whole-wheat flour
1/2 cup skim mozzarella cheese, shredded, divided
2 1/2 cup zucchini (about 2 medium), sliced into 1/4" thick pieces, divided


Preheat oven to 350. In a large nonstick frying pan, saute onion and garlic over medium heat until tender. Add tomato sauce and ground meat, and bring all ingredients to consistent heat for 10 minutes (until browned). Season with salt and pepper, to taste. Remove from heat. In a small bowl, slightly beat the egg. Stir in cottage cheese, flour and 1/4 cup mozzarella cheese. Pour 1/2 of meat-tomato sauce mixture into a 1 1/2 quart roasting pan. Top with 1 1/4 cup zucchini slices and cottage cheese mixture. Then cover with remaining meat-tomato sauce mixture and zucchini. Bake uncovered for 30 minutes. Sprinkle with remaining mozzarella cheese and bake 10 minutes longer. Let stand 10 minutes before serving.
Makes 6 (1-2/3 cup) servings. Each: 4 POINTS



Spinach Lasagna

1 (16 oz) container low fat cottage cheese
1 (10 oz) pkg frozen chopped spinach, thawed, well drained
3 cups Kraft 2% Milk Shredded Reduced Fat Mozzarella Cheese, divided
1/2 cup Kraft 100% Grated Parmesan Cheese, divided
2 eggs, beaten
1 (26 oz) jar spaghetti sauce, divided
9 lasagna noodles, cooked, drained

Preheat oven to 350. Mix cottage cheese, spinach, 2 cups of the mozzarella cheese, 1/4 cup of the Parmesan cheese and eggs. Layer 1 cup of the spaghetti sauce, 3 lasagna noodles and 1/2 of the cottage cheese mixture in 13x9” baking dish. Repeat layers. Top with remaining 3 noodles, sauce, 1 cup mozzarella cheese and 1/4 cup Parmesan cheese. Bake 45 minutes. Let stand 10 minutes before serving.
Makes 9 servings. Each: 7 POINTS

Friday Night Cooking Light Demo - RECIPES!

Finally, I've tracked down the recipes from the Weight Watchers Friday night Cooking Lite Demo that you requested! They all were a BIG hit - from what I've heard - so, ENJOY!

BLUEBERRY COBBLER

Points values per serving - 4
Servings - 1

1 cup frozen blueberries, thawed
1 carton Blue Berry Harvest oatmeal (sold in WW Meetings)
a few sprays of "butter spray"
Bake 25-30 minutes at 350


ZESTY GARBANZO BEANS

Points values per serving -4
Servings - 4

1 box Weight Watchers Zesty Spanish Brown Rice Side (sold in WW Meetings)
1 cup water
1 14-15 oz can diced tomatoes
1 14-15 oz can garbanzo beans, rinsed and drained

Bring 1 cup water and canned tomatoes in juice to a boil. Stir in rice and seasoning. Bring back to boil, reduce heat, add garbanzo beans, cover, and simmer for 5 minutes. Remove from heat, and let sit covered for 5 minutes. Stir and serve.
Delicious! Makes 4 (cup) servings that have 10 grams of protein each.


HOMEMADE CHICKEN NOODLE SOUP

Points values per serving - 3
Servings - 6

2 cans FF Chicken Broth
1 cup diced carrots
1 cup diced celery
1 - 13 oz can chicken breast, drained
1 cups water
1 pkg. WW Chicken Pasta side dish (sold in WW Meetings)

Boil vegetables in chicken broth until tender. Add remaining ingredients and bring to boil, simmer covered 10 minutes or until noodles are tender.


VEGGIE PASTA

1 WW Tomato Parmesan Sides (sold in WW Meetings)
2 cups water
1/4 cup milk
1 can diced Italian tomatoes
1 medium zucchini
1 medium squash
1 can spinach or black beans
1 medium onion
1 tsp garlic

In sauce pan: 1/2 cup water, onion, garlic, squash, and zucchini - 5 minutes. Add pasta side, 1 1/2 cup water, milk, black beans or spinach and tomatoes - cook 10 minutes.

LAZY DAY STUFFED PEPPERS

1 WW Zesty Spanish Rice (Sold in WW Meetings)
1 lb ground turkey
1 can diced Italian tomatoes
1 tsp minced garlic
1 medium onion
4 large green peppers diced
2 cups water

Brown turkey in pan with garlic and onion - drain if needed. Add peppers and tomatoes - simmer for 5 minutes. Add 2 cups water and Zest Spanish Rice. Add seasoning to taste Reduce heat and cook 10 minutes


BLUEBERRY OATMEAL PANCAKE

1 container WW oatmeal (Sold in WW Meetings)
3 egg whites or 1/2 cup egg beaters
1/4 cup oats - Quick 1 minute
2 tsp oil

Mix and let sit a few minutes to thicken. Spray a pan with non-stick spray and make one large or few small cakes. Spray butter and even a teaspoon of syrup for a maple taste.

Points per serving - 7: No oil - 5

BLACK BEAN BROWNIES

1 can (15 oz.) black beans
1 pack brownie mix

Open can of beans and rinse well. Put beans back into can and fill can with water. Put beans and water in blender until smooth. Mix beans with brownie mix. DO NOT ADD EGGS OR OIL. Spray baking dish with non stick spray. Cook brownies according to directions. Col and serve

Makes 15 servings - Points per serving - 2

STRAWBERRY BANANA PIE

4 WW Banana Nut Bread Bars (sold in WW Meetings/ only while supplies last)
2 cups strawberries sliced
1 banana sliced
1 pack instant vanilla pudding SF-FF (small)
1 pack strawberry jell-o SF (small)

Break banana bars up into pie plate. Microwave for 15 seconds, then flatten out. Make pudding according to box. Add in jell-o and mix. Put sliced strawberries and bananas over bars. Pudding mix on top of strawberries and bananas. Top with cool whip (fat free)

Makes 8 servings - 2 Points per serving

Momentum WALK !T Challenge DEADLINE!

Hi all....I just wanted to get this out there for those of you participating in the Momentum Walk It Challenge. In case you didn't realize, you MUST go on BEFORE JUNE 6 and fill in the info on www.teamweightwatchers.com under GET MY FREE MAGAZINE SUBSCRIPTION in order to qualify for the prize.

AND, don't forget about the Bellefonte Relay for Life Walk - June 19th at 6 pm!

Sheila's Recipes - thank you Sheila

Black Bean Brownies recipe
Nonstick cooking spray
1 (15 ounce) can black beans, rinsed and drained
6 egg whites or 1/2 cup fat free egg substitute
4 ounces unsweetened chocolate
1 tablespoon lite butter
2 cups granulated sugar
2 tablespoons instant coffee powder (regular or espresso)
3 tablespoons all-purpose flour
1/2 cup chopped walnuts (optional)
Heat oven to 350 degrees F; coat a 9 x 13-inch pan with nonstick spray.
Blend drained beans and 2 egg whites or 1/3 of 1/2 cup egg substitute) in food processor or blender until smooth. Set aside.
Place chocolate and lite butter in small microwave safe bowl. Microwave for 60-90 seconds. Stir every 30 seconds until smooth. Set aside.
Combine bean puree, sugar, flour, coffee powder and remaining egg whites or egg substitute in a mixing bowl. Beat until well combined. Blend in melted chocolate, pour mix into pan, sprinkle with walnuts. Bake 30-35 minutes.

Pineapple Angelfood Cake
Cake
1 package angel food cake mix
1 can crushed pineapple in water -- 20 Ounce Can

1. Combine both ingredients in large bowl.

2. Mix on medium speed with electric mixer.

3. Pour batter into prepared 9x13 inch pan. Bake at 350 degrees F (175 degrees C) for 25 minutes or until golden brown. Let cool.

Topping
Serve with whipped topping
OR
Combine 1 (12 ounce) container frozen whipped topping, thawed, I box Fat Free vanilla pudding mix and 1 cup crushed pineapple (drained). Mix them all together and put a spoonful on top of your cake.

YOU CAN ALSO MAKE IN CUPCAKES (MAKES 24 CUPCAKES)

Asian-Inspired Zero POINTS-Value Soup
Makes 12 servings
POINTS® value | 0 per serving
Ingredients
• 2 cups bok choy, chopped
• 2 cups Chinese cabbage, chopped
• 3 cloves garlic, minced
• ¼ cup fresh ginger root, thinly sliced and julienned
• 1 cup oyster mushrooms
• 2 cups scallions, chopped
• 1 cup canned water chestnuts, sliced (8 oz can)
• ½ cup red bell pepper, thinly sliced
• ¼ tsp red pepper flakes
• 6 cups vegetable broth
• 1 cup alpha sprouts
• 2 cups snow peas, stringed
• 2 Tbsp low-sodium soy sauce
• ½ cup cilantro, finely chopped
Instructions
• Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in alpha sprouts and snow peas during the last 3 to 4 minutes of simmering.
• Add soy sauce and cilantro. Serve.
• Serving Size: about 1 cup
Variations
• Add in:
• 1 ½ pounds cooked shrimp (2 oz per serving): POINTS value: 1
• 1 ½ pounds scallops (2 oz per serving), POINTS value: 1
• 2 cups tofu (about 2 2/3 Tbsp per serving), POINTS value: 1
• 1 ½ pounds shredded or cubed white meat chicken (2 oz per serving), POINTS value: 1
• 1 ½ pounds Chinese roast pork (2 oz per serving), POINTS value: 3
• 6 tsp hot/spicy oil (1/2 tsp per serving), POINTS value: 1

Italian-Inspired Zero POINTS-Value Soup
Makes 12 servings
POINTS® value | 0 per serving
Ingredients
• 2 cups escarole, chopped
• 2 cloves garlic, minced
• 1 cup onions, chopped
• 2 cups baby spinach
• 2 small zucchini, cubed
• 1 medium red pepper, chopped
• 2 cups fennel bulb, thinly sliced (one bulb)
• 6 cups vegetable broth
• 28 oz canned diced tomatoes, preferably fire-roasted
• ¼ tsp crushed red pepper flakes
• 2 tsp fresh thyme, finely chopped
• 1 tsp fresh oregano, finely chopped
• ¾ tsp salt
• ¼ tsp black pepper
• ¼ cup fresh parsley, chopped
• ¼ cup fresh basil
Instructions
• Put escarole, garlic, onions, spinach, zucchini, red pepper, fennel bulb, vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
• Stir in salt, black pepper, parsley and basil. Serve.
• Serving Size: about 1 cup
Variations
• Add in:
• 1 cup grated parmesan cheese (1 Tbsp per serving), POINTS value: 1
• 1 ½ lb cooked chicken sausage (2 oz per serving), POINTS value: 3
• 1 ½ cups cooked chickpeas (1 ½ Tbsp per serving), POINTS value: 1
• 1 1/2 cups cooked orzo (1 ½ Tbsp per serving), POINTS value: 1
• 1 ½ cups cooked lentils (1 ½ Tbsp per serving), POINTS value: 1
• 24 turkey meatballs (2 per serving), POINTS value: 1

Mexican-Inspired Zero POINTS-Value Soup
Makes 12 servings
POINTS® value | 0 per serving
Ingredients
• 2 cups fresh green snap beans, cut into bite-size pieces
• 3 cloves fresh garlic, minced
• 2 small zucchini, cubed
• 1 cup tomatillos, chopped
• 1 average jalapeno pepper, finely chopped
• 14 oz canned diced tomatoes, Mexican-style preferred
• 1 oz green chili pepper, preferably poblano (about ½ medium pepper)
• 1 medium Spanish onion, chopped
• 1 medium green bell pepper, chopped
• ½ tsp cumin
• 1 tsp fresh oregano
• 6 cups vegetable broth
• ½ cup roasted peppers (about 2 peppers), pureed with …
• 1 Tbsp chipotle peppers in adobo sauce
• ¾ tsp salt
• 2 Tbsp fresh lime juice
• ½ cup fresh cilantro, chopped
Instructions
• Put snap beans, garlic, zucchini, tomatillos, jalapeno, diced tomatoes, green chili pepper, onion, green pepper, cumin, oregano and vegetable into a large soup pot. Puree roasted peppers with chipotle in adobo sauce in a blender or food processor, and add to soup. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
• Stir in salt, lime juice and cilantro. Serve.
• Serving Size: about 1 cup
Variations
• Add in:
• 1 ½ cups corn kernels (1 ½ Tbsp per serving), POINTS value: 1
• 1 ½ cup black beans, drained and rinsed (1 ½ Tbsp per serving), POINTS value: 1
• 1 ½ pounds cooked shrimp (2 oz per serving), POINTS value: 1
• 1 ½ pounds shredded or diced white meat chicken (2 oz per serving), POINTS value: 2
• 6 Tbsp reduced-fat sour cream (1 ½ Tbsp per serving), POINTS value: 1

RECIPES--May 1st

Crispy Chicken Stir-Fry



1/4 cup + 2 tablespoons buttermilk baking mix

1/4 teaspoon freshly ground black pepper

2 large egg whites

10 oz skinless boneless chicken breast, cubed

1 tablespoon + 1 teaspoon vegetable oil

2 cups sliced carrots

1-1/2 cups sliced green bell peppers

1 medium onion, thinly sliced and separated into rings

1 cup drained pineapple chunks



Place baking mix and pepper in gallon-size sealable plastic bag. In shallow bowl, lightly beat egg whites; add chicken cubes and stir to coat. Place chicken in bag; seal bag, squeezing out excess air. Shake until chicken is coated. Remove from bag; sprinkle with any remaining mixture and set aside. In large nonstick skillet, heat 2 teaspoons oil. Add carrots; stir-fry 4 minutes. Add green peppers and onion; stir-fry 2-3 minutes longer, until vegetables are tender. With slotted spoon, remove vegetables to bowl. Heat the remaining 2 teaspoons oil; add chicken; stir-fry 8-10 minutes, until golden. Return vegetables to skillet; add pineapple and stir-fry until heated through, 2 minutes.

Makes 4 servings. Each: 5 POINTS



Carrot Cupcakes

Cupcakes:

1-1/2 cups all-purpose flour

1/3 cup sugar

1/3 cup packed dark brown sugar

1-1/2 teaspoons baking soda

1 teaspoon cinnamon

1/2 teaspoon salt

2 large eggs

1/3 cup canola oil

1/3 cup apple butter

2 teaspoons vanilla extract

1-1/2 cups shredded carrots (about 3 medium)



Frosting:

1/2 cup reduced-fat cream cheese

1 tablespoon honey



Preheat the oven to 350. Line 24 min-muffin cups with paper lines or spray with Pam. Whisk together the flour, granulated and brown sugars, baking soda, cinnamon, and salt in a mixing bowl. Whisk the eggs, oil, apple butter, and vanilla in another bowl, and fold into the flour mixture, stirring just until blended. Stir in the carrots. Spoon into the muffin cups, filling them halfway. Bake until a toothpick inserted into the centers come out clean, about 15 minutes. Cool completely on a rack. To prepare the frosting, combine the cream cheese and honey in a small bowl. Dab a teaspoonful onto the top of each cooled cupcake. (Note: You can freeze the unfrosted cupcakes up to 1 month ahead; store them in a cookie tin or freezer container with wax paper between the layers. Thaw at room temperature 1/2 hour before frosting.

Makes 24 servings. Each: 2 POINTS



Baked Macaroni and Vegetables


6 oz elbow macaroni

2 cups diced carrots

2 cups cauliflower florets

6 oz shredded cheddar cheese

2 teaspoons margarine

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 cup evaporated skimmed milk

1 tablespoon all-purpose flour



Preheat oven to 45. Spray an 11x7” baking dish with Pam. In large saucepan of boiling water, cook macaroni, carrots, and cauliflower 8 minutes, until macaroni is barely tender. Drain and return to saucepan. Stir in cheese, margarine, salt, and pepper. In small bowl, combine 1/4 cup of the milk and the flour, stirring until smooth. Stir into macaroni mixture until combined; stir in the remaining 3/4 cup milk. Spoon mixture into prepared dish; bake 15-18 minutes, until golden and bubbly. Let stand 5 minutes before serving.

Makes 4 servings. Each: 8 POINTS



Ultimate Fudgy Brownies


1/2 cup + 1 tablespoon all-purpose flour

1 cup sugar

1/4 cup cocoa powder, sifted

1/4 cup packed dark brown sugar

1/2 teaspoon baking soda

1/2 teaspoon salt

3 oz unsweetened chocolate, melted and cooled

2 tablespoons canola oil

3/4 cup plain fat-free yogurt

1 large egg

2 teaspoons vanilla extract

Confectioners’ sugar (optional)



Preheat the oven to 350. Spray an 8” square baking pan with Pam, add 1 tablespoon flour, and turn to coat bottom and sides. Shake out excess flour. Whisk 1/2 cup flour, sugar, cocoa powder, brown sugar, baking soda, and salt in a medium bowl. Whisk the chocolate and oil in a large bowl. Add the yogurt, egg, and vanilla, whisk well. Add flour mixture and stir with a wood spoon until just moistened, with no white grains visible; pour into pan. Bake until a toothpick inserted comes out with moist crumbs attached, about 30 minutes. Cool in the pan before turning out and cutting. Dust with confectioners’ sugar before serving, if desired.

Makes 16 servings. Each: 3 POINTS



Easy Stovetop Mac ‘n Cheese


4-1/2 oz elbow macaroni or other stubby pasta

2 cups vegetable alfredo sauce (recipe below)

1 cup cooked cauliflower and/or broccoli florets

1/2 cup shredded fat-free cheddar cheese

1 tablespoon Dijon-style mustard



Prepar the macaroni according to package directions; drain and keep warm. Meanwhile, heat the Vegetable Alfredo Sauce in a large saucepan over medium-high heat until smooth and bubbling, about 5 minutes; stir in the vegetable florets and heat through. Remove from the heat and add the cheddar cheese and mustard; stir gently until the cheese melts. Add the cooked pasta and return to the heat. Cook, stirring gently, just until warmed through. Serve at once.

Makes 4 (1 cup) servings. Each: 4 POINTS



Vegetable Alfredo Sauce


1 (1 lb) bag frozen vegetables medley (try broccoli, carrots, peas)

1/4 cup all-purpose flour

3 cups fat-free milk

1/4 teaspoon ground nutmeg

1 cup freshly grated Parmesan cheese

1/4 teaspoon Worcestershire sauce



Prepare the vegetables in the microwave according to package directions; drain and set aside. Meanwhile, whisk together the flour, milk, and nutmeg in a large saucepan or Dutch oven. Cook over medium heat, whisking constantly, until thickened and bubbly, about 10 minutes. Remove from the heat and stir in the cheese and Worcestershire sauce. Stir in the cooked vegetables. Remove 4 cups of the mixture for use later in the week; cover and refrigerate. Return the remaining sauce to the heat and warm through.

Makes 4 (1/2 cup) servings. Each: 2 POINTS



Turkey Pot Pie


1 tablespoon + 1 teaspoon reduced-calorie tub margarine

1-1/2 cups sliced mushrooms

1-1/2 cups broccoli florets

1/2 cup sliced carrots

1/2 cup chopped scallions

8 oz cubed cooked turkey

2 teaspoons all-purpose flour

2 teaspoons dry mustard

1 teaspoon dried thyme

1/2 cup low-sodium chicken broth

1/4 cup skim milk

1 large egg white

2 teaspoons Dijon mustard

3/4 cup buttermilk baking mix



In large nonstick skillet, melt margarine; add mushrooms, broccoli, carrot, and scallions. Cook, stirring frequently, 2-3 minutes, until just tender. Add turkey; stir to combine. Sprinkle four, dry mustard, and thyme over vegetables; cook 1 minute. Whisk in broth; bring to a boil. Reduce heat to low; simmer 4-5 minutes, until liquid thickens. Preheat oven to 350. In medium bowl, combine milk, egg white, Dijon mustard, and baking mix; mix until batter is thoroughly combined. Spray an 8” pie plate with Pam. Spoon turkey mixture into plate, spreading evenly. Spread batter evenly over turkey. Bake 15-20 minutes, until golden.

Makes 4 servings. Each: 5 POINTS



Western Chicken Pot Pie


1/4 cup flour

2 cups skim milk

2 tablespoons Dijon mustard

1 teaspoon chicken-flavor instant bouillon

1/8 teaspoon pepper

1 (16 oz) pkg. Green Giant American Mixtures Western Style Frozen

Potatoes, Green Beans, Onions, and Red Peppers

3 cups cubed cooked chicken breasts

1 (4 oz) can Pillsbury Refrigerated Crescent Dinner Rolls

1 tablespoon skim milk



Heat oven to 350. Spray 12x8” baking dish with Pam. In large saucepan, stir flour into 2 cups milk; blend well. Stir in mustard, bouillon and pepper. Cook over medium heat until mixture boils and thickens, stirring frequently. Add vegetables and chicken; cook 5-7 minutes or until vegetables are completely thawed and warm, stirring occasionally. Meanwhile, unroll dough into 2 rectangles; press perforations together. Press or roll dough to 12x8” rectangle; cut 1” slits in dough. Pour chicken mixture into spray-coated dish. Place dough over hot mixture; brush with 1 tablespoon milk. Bake at 350 for 20-30 minutes or until crust is deep golden brown and filling is bubbly.

Makes 6 servings. Each: 6 POINTS



Scalloped Potatoes and Ham Skillet


1 cup cubed cooked ham

1/2 lb. small new red potatoes, thinly sliced (about 1-1/2 cups)

1/2 cup thinly sliced celery

1/2 cup thinly sliced carrot

1/4 cup chopped onion

3 tablespoons water

1-1/2 cups skim milk

2 tablespoons all-purpose flour

Dash pepper



Spray medium nonstick skillet with Pam. Heat over medium heat until hot. Add ham, potatoes, celery, carrot, onion, and water. Cook until bubbly. Reduce heat to medium-low; cover and cook 5-8 minutes or until vegetables are tender, stirring once. Meanwhile, in small bowl, combine milk, flour, and pepper; blend well. Add to skillet; cook and stir over medium heat until thickened and bubbly.

Makes 2 (1-1/2 cup) servings. Each: 6 POINTS



Vegetable Spanish Rice


9 oz long-grain white rice

4-1/2 teaspoons vegetable oil

2 cups chopped onion

1 cup sliced pared carrot

1 cup diced celery

1 large (8 oz) red bell pepper, cut into 1/2” strips

1 large (8 oz) green b bell pepper, cut into 1/2” strips

1 large garlic clove, minced

1 teaspoon chili powder

1 teaspoon dried oregano

1 teaspoon ground cumin

1 bay leaf

3/4 teaspoon salt

1/8 teaspoon black pepper

2 cups reduced-sodium vegetable broth

1 cup canned chopped tomatoes



In large nonstick saucepan, add rice and oil. Place over medium heat; stir until golden, 4-5 minutes. Add onion, carrot, celery, red and green peppers, and sauté until softened, 3-5 minutes. Add garlic, chili powder, oregano, cumin, bay leaf, salt and pepper; cook 1 minute longer. Add broth and tomatoes and bring to a boil, stirring often. Reduce heat to low, cover and simmer until grains are tender and liquid is absorbed, 15-17 minutes. Discard bay leaf. Remove from heat. Remove lid; place a paper towel over top of pan and cover again with lid (to absorb moisture); let stand 10-15 minutes. Fluff with fork and serve immediately.

Makes 9 (1 cup) servings. Each: 3 POINTS



Mexican Stuffed Potatoes


Four 5 oz baking potatoes, scrubbed

1/2 cup nonfat cottage cheese

2-1/4 oz shredded cheddar cheese

1/4 cup salsa

2 tablespoons nonfat sour cream

1/2 teaspoon ground cumin

1/2 teaspoon paprika



Prick potatoes several times with fork. Arrange potatoes in a circle on paper towel, 1” apart. Microwave on high 10-15 minutes, turning once, until tender. Let stand 5 minutes, until cool enough to handle. With a sharp knife, cut a thin slice from top of each potato; scoop out pulp, leaving a 1/2” thick shell. In medium bowl, combine potato pulp, cottage cheese, salsa, sour cream, and cumin; mix well. Spoon mixture evenly into potato shells. Place filled potatoes in a circle on large plate; sprinkle evenly with paprika. Microwave on medium 5-8 minutes, until heated through.

Makes 4 servings. Each: 4 POINTS



Beef and Broccoli Stir-Fry


1/2 cup sliced onion

2 cups broccoli florets

1/2 cup sliced mushrooms

2 tablespoons + 2 teaspoons oyster sauce

1 tablespoon chopped fresh flat-leaf parsley

12 oz broiled lean sirloin steak, cut into thin strips

2 cups hot cooked vermicelli

Dash freshly ground black pepper



Spray large nonstick skillet with Pam; cook onion over medium heat until translucent, about 2 minutes. Add broccoli, mushrooms, oyster sauce, parsley, and 2 tablespoons water. Cover and cook over medium heat until broccoli is tender-crisp, about 5 minutes. Add beef and vermicelli to vegetable mixture. Cook over medium-high heat, tossing frequently, until meat is heated through, about 1 minute. Season with pepper.

Makes 4 (1-1/4 cup) servings. Each: 6 POINTS



Lentil and Ham Soup


1 teaspoon olive oil

1/2 cup chopped green bell pepper

1/2 cup chopped onion

1 oz cubed lean ham

1 cup low-sodium stewed tomatoes

1/4 cup low-sodium chicken broth

2 oz cooked lentils

1/2 cup cooked white rice



In small saucepan, heat oil; add pepper and onion. Cook, stirring frequently, 4-5 minutes, until tender. Add ham; cook, stirring frequently, 2 minutes. Stir in tomatoes and broth; bring to a boil. Add lentils and rice; simmer 5 minutes, until heated through.

Makes 1 serving = 7 POINTS



Creamy Crab-Macaroni Bake


1/2 cup nonfat cottage cheese

1/4 cup low-sodium chicken broth

1 tablespoon lemon juice

2 teaspoons reduce-calorie mayonnaise

1 teaspoon chopped fresh dill

1/2 teaspoon olive oil

1/2 cup chopped celery

1/2 cup chopped scallions

2 oz imitation crabmeat, shredded

1 cup cooked elbow macaroni

2 teaspoons balsamic vinegar



Preheat oven to 350. Spray small oval baking dish with Pam. In small food processor, combine cottage cheese, broth, lemon juice, mayonnaise, and dill; process until smooth. Set aside. In small nonstick skillet, heat oil; add celery and scallions. Cook, stirring frequently, 4-5 minutes, until tender. Stir in crabmeat, macaroni, and vinegar; cook 2 minutes. Remove from heat; stir in cottage cheese mixture. Spoon mixture into prepared dish. Bake 15-20 minutes, until bubbly.

Makes 1 serving = 8 POINTS



Peanut Butter, Jelly, and Oat Bran Cookies


1/3 cup margarine

1/4 cup brown sugar

1/3 cup peanut butter

2 egg whites

1-1/2 cups oat bran

1 cup all-purpose flour

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/3 cup strawberry preserves



Preheat oven to 350. In a mixer bowl, combine the margarine and brown sugar; mix until fluffy. Add peanut butter and egg whites; continue mixing. In a large bowl, combine the oat bran, flour, baking powder, and baking soda. Add peanut mixture; mix to form dough. Roll dough into 1” balls. Place on baking sheets 1-1/2” apart. Make a depression in each ball with thumb. Fill each depression with about 1/2 teaspoon preserves. Bake at 350 for 12 minutes or until lightly browned. Cool on wire racks.

Makes 36 cookies. Each: 2 POINTS



Potatoes Ole


1/2 cup chopped onion

3 full cups (10 oz) frozen shredded potatoes, thawed, or raw shredded potatoes

1 cup (one 8 oz can) canned sliced carrots, rinsed and drained

1 cup (one 8 oz can) canned sliced green beans, rinsed and drained

1 (10-3/4 oz) can Campbell’s Healthy Request Cream of Mushroom Soup

1 cup chunky salsa

1 scant cup (4 oz) diced lean cooked roast beef

3/4 cup (3 oz) Kraft shredded reduced-fat Cheddar cheese

1/2 teaspoon lemon pepper



Preheat oven to 350. In a skillet sprayed with olive-flavored Pam, brown onions. Add potatoes, carrots, green beans, mushroom soup, salsa, beef, Cheddar cheese, and lemon pepper. Mix well. Spray an 8x8” baking dish with olive-flavored Pam. Pour mixture into dish. Bake 45 minutes.

Makes 4 servings. Each: 5 POINTS



Potato Cheese Soup

1 sprays cooking spray
1 medium onions, chopped
2 medium carrots, coarsely grated
3/4 tsp table salt
1/2 tsp black pepper
1/2 tsp paprika
1/2 tsp dry mustard
1 pound potatoes, cut into 1/2” cubes (use small red potatoes)
29 oz vegetable broth
1/2 cup fat-free creamer, such as fat-free half-and-half
8 oz low-fat cheddar or colby cheese

Coat a nonstick medium pot with Pam and set over medium heat. Cook onions until they just begin to color, about 5 minutes. Add carrots, salt, pepper, paprika and mustard, stirring to mix; cook until carrots begin to soften, about 2 minutes. Add potatoes, broth and half-and-half. Increase heat and bring to a boil, then reduce heat to simmer. Cook until potatoes are tender, about 20 minutes. Add cheese and stir to melt; puree in batches in a blender. Flavor Booster: Thyme and potatoes are a delicious combination. Add 1/4 teaspoon crushed, dried thyme with the seasonings. Garnish each serving with 1 teaspoon fresh minced chives.

Makes 6 (1 cup heaping) servings. Each: 3 POINTS

Filling Foods List

Beans and Legumes

Includes: Black, cannelloni, garbanzo, green, kidney, lima, navy, pinto, peas, lentil, refried fat free and soy. Cannot contain ingredients that are not filling foods, pork and beans.

Cereals, Grains and Starches

Includes: Barley, buckwheat, bulgur, cold cereal, cooked hot oatmeal, cornmeal (polenta), couscous, whole wheat, kasha, popcorn (air popped or 94% fat free microwave popped only), quinoa and rolled oats.

Cold cereals must be limited to one meal a day and eaten with fat free milk or fat free plain yogurt. Any whole grain variety without added sugar, nuts or dried fruit is a Filling Food as is plain variety of cooked (hot) cereal that does not contain added sugar.

Dairy

Includes: FF milk, FF cheese, FF cottage cheese, FF SF instant hot cocoa, FF SF pudding, FF sour cream, FF plain yogurt, reduced calorie dairy shakes, WW smoothies and calcium fortified unflavored soy milk.

Fish and Shellfish

Includes: any variety or shellfish, fresh, frozen or canned

Canned fish and shellfish packed in water, broth or tomato juice (not in oil).

Fruits

Includes: any variety, fresh, frozen or canned (without added sugar). Canned fruit packed in water or juice. Applesauce must be unsweetened. Track points for dried fruit and fruit juices.

Lean Meats

Includes Beef, lamb, pork, veal or poultry

Choose visibly lean cuts of beef. Look for “loin, round and leg”. Trim any visible fat before preparing and remove skin before eating. Ground beef with no more than 7% fat ground chicken and ground turkey cannot be part of more than one meal a day.

Pasta, Potatoes, Rice and Grains

Includes: Whole wheat pasta, brown rice and potatoes (white, red and sweet)

Snacks

Includes: Popcorn (air popped or 94% FF microwave popped only)

Soups

Includes: Fresh, canned, frozen, dried or homemade soups made with filling foods.

Cream soups are not included.

Soy and Meat Substitutes

Includes: Dried beans, lentils, veggie burgers, tofu (any type) and Quorn

Vegetables

Includes: Fresh, frozen, or canned (without added sauce, fat or sugar)

Track points values for vegetables mixed with ingredients that are filling foods such as regular refried beans, pork and beans, corn in butter sauce, dried tomatoes packed in oil, French fries, and sweet pickles and vegetable juices.

BELLEFONTE WALKING GROUP!

ATTENTION: Bellefonte Weight Watchers Members!

If anyone is interested in meeting BEFORE the meeting EACH week to walk, I'll be there early to join all of you! Because I have to get to the meeting to work, I am going to set up TWO times...........4:15 to 4:45 AND 5:15 to 5:45. We will do a 30 minute walk around the neighborhood - starting at the church. If you're interested - be there at either (or both) of those times with your walking shoes on!!!

Please spread the word!!!! The more the merrier!!

Truths & Myths About CARBS! - April 27 & 28th

What Will You Learn?

You'll find out the difference between simple and complex carbohydrates and the healthier choices in each category.


Why this Topic is Important

Much is misunderstood about carbohydrates. We often think: bread & past, instead of also including fruits, vegetables and whole grains.

Since many of our "red-light" foods (e.g., cakes, cookies, chips, etc.) seem to be highly processed carbohydrates, introducing you to whole grains and Filling Foods has the potential to help you maintain control and stay satisfied longer.

Take Action

Take the information that you learn in this weeks' meeting and apply it to your food choices for satisfaction, nutrition, health and weight loss.

RECIPES---April 17th

Pineapple Shrimp Kabobs

1/4 cup each reduced-sodium soy sauce, balsamic vinegar and honey
1 garlic clove, minced
1 pound uncooked medium shrimp, peeled and deveined
1 large green pepper, cut into 1-inch pieces
1 can (8 oz) pineapple, chunks, drained

In a small bowl, combine the soy sauce, vinegar, honey and garlic. Set aside 1/3 cup. On eight metal or soaked wooden skewers, thread the shrimp, green pepper and pineapple. Place in shallow dish; pour remaining marinade over kabobs. Cover and chill for 1 hour. Cover and chill reserved marinade. Coat grill rack with Pam before starting the grill. Drain and discard marinade. Grill, uncovered, over medium heat for 1-2 minutes on each side; basting with reserved marinade. Grill 3-4 minutes longer or until shrimp turn pink, turning and basting frequently.
Serves 4 (2 Kabobs)

Turkey Reuben Panini

2 tablespoons Dijon mustard
8 slices rye bread
4 ounces sliced reduced-fat Swiss cheese
8 ounces sliced smoked turkey
1/2 cup sauerkraut (preferably low sodium), drained and rinsed
1/4 cup low-fat Thousand Island dressing
2 teaspoons canola oil, divided

Spread the mustard on one side of each slice of bread. Top four of the slices with the cheese and the turkey. Spoon the sauerkraut over the turkey, top with the dressing and close the sandwich. Heat 1 teaspoon of the oil in a large, nonstick skillet over medium-high heat. Add 2 sandwiches; weight the sandwiches by placing a heavy skillet over them. Cook until the undersides are golden; about 3 minutes. Turn and cook until the undersides are golden. Add remaining oil and repeat with remaining sandwiches.
Serves 4. Each: 8 POINTS

De-Lightful Tuna Casserole

1 package (7 oz) elbow macaroni
1 can (10-3/4 oz) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
1 cup sliced fresh mushrooms
1 cup (4 oz) shredded reduced-fat cheddar cheese
1 cup fat-free milk
1 can (6 oz) light water-packed tuna, drained and flaked
2 tablespoons diced pimientos
3 teaspoons dried minced onion
1 teaspoon ground mustard
1/4 teaspoon salt
1/3 cup crushed cornflakes

Cook macaroni according to package directions. Meanwhile, in a large bowl, combine the soup, mushrooms, cheese, milk, tuna, pimientos, onion, mustard and salt. Drain macaroni; add to tuna mixture and mix well. Transfer to a 2-qt. baking dish coated with Pam. Sprinkle with cornflakes. Bake, uncovered, at 350° for 25-30 minutes or until bubbly.
Serves 5 (1-1/4 cup). Each: 7 POINTS

Tropical Pineapple Smoothies

1 cup fat-free milk
1 can (8 oz) unsweetened crushed pineapple
1/2 cup unsweetened pineapple juice
3 tablespoons sugar
1/2 teaspoon vanilla extract
1/4 teaspoon coconut extract
6 ice cubes

In a blender, place the first six ingredients; cover and process until smooth. Add ice cubes; cover and process until smooth. Pour into chilled glasses; serve immediately. Yield: 3 servings.
Serves 3 (1 cup). Each: 2 POINTS

Zesty Italian Crescent Casserole

1 lb ground chicken breast skinless
1/2 cup onions
8 oz no-salt-added tomato sauce
1 tsp pizza seasoning
1/2 tsp salt
4 oz mozzarella cheese, shredded
8 oz light sour cream
8 oz reduced fat crescent dinner rolls
1/3 cup Parmesan cheese
1/4 cup egg whites

Preheat oven to 375. Prepare a 11"x7" casserole dish with Pam; set aside. In a large skillet cook chicken and onions until chicken is no longer pink. Add tomato sauce, pizza seasoning, and salt. Cook until bubbly. Spread into prepared dish. In a small bowl combine, mozzarella cheese and sour cream. Spoon over chicken mixture. Unroll crescent roll dough over chicken mixture in dish. In a small bowl, combine parmesan cheese, and egg whites. Spread evenly over dough in dish. Bake for 20 minutes, or until golden brown.
Serves 8. Each: 5 POINTS

Buttermilk Oven-Fried Chicken with Coleslaw

Coleslaw:
4 cups packaged cabbage-and-carrot coleslaw
3 tablespoons fat-free mayonnaise
1 1/2 teaspoons sugar
1/2 teaspoon celery seeds
1 1/2 teaspoons cider vinegar
1/8 teaspoon salt

Chicken:
1 cup low-fat buttermilk
4 (8-oz) bone-in chicken breast halves, skinned
1/3 cup all-purpose flour
1/3 cup cracker meal
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons butter

To prepare coleslaw, combine first 6 ingredients; toss to coat. Cover and chill. Preheat oven to 425. To prepare chicken, combine buttermilk and chicken in a shallow dish, turning to coat. Combine flour and cracker meal in a shallow dish. Transfer chicken from buttermilk to a work surface. Sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Working with one chicken breast half at a time, dredge chicken in flour mixture, shaking off excess; set aside. Repeat procedure with remaining chicken and flour mixture. Melt butter in a large ovenproof nonstick skillet over medium-high heat. Add chicken to pan, meat side down; cook 4 minutes or until golden brown. Turn chicken over, and bake at 425 for 32 minutes.
Serves 4 (1 chicken breast half and 3/4 cup slaw). Each: 7 POINTS

Chicken Fajita Spaghetti

8 oz uncooked spaghetti
1 pound boneless skinless chicken breasts, cut into strips
1 tablespoon canola oil
1 small onion, sliced
1 small sweet red pepper, julienned
1 small sweet yellow pepper, julienned
1 can (4 oz) chopped green chilies
1/2 cup water
1/2 cup taco sauce
1 envelope fajita seasoning mix

Cook the spaghetti according to package directions. Meanwhile, in a large skillet, cook chicken over medium heat in oil for 4-5 minutes on each side or until meat is no longer pink; remove and keep warm. In the same skillet, saute onion and peppers until tender. Add the chicken, chilies, water, taco sauce and fajita seasoning; heat through. Drain spaghetti; toss with chicken mixture.
Serves 6 (1-1/4 cups). Each: 6 POINTS

Asparagus with Tomatoes

2 teaspoons vegetable oil
1 small onion, chopped (1/3 cup)
3 plum (Roma) tomatoes, chopped (1 cup)
1 tablespoon lemon juice
1 tablespoon honey
1/4 teaspoon salt
1 1/2 lb fresh asparagus spears

In 10” skillet, heat oil over medium heat. Cook onion in oil 2-3 minutes, stirring occasionally, until tender. Stir in tomatoes, lemon juice, honey and salt. Cook 1 minute, stirring occasionally. Remove mixture from skillet; keep warm. Wipe out skillet with paper towel. In skillet, heat 1 inch water to boiling. Add asparagus; heat to boiling. Reduce heat to medium; cover and cook 7-10 minutes or until stalk ends are crisp-tender. Drain asparagus; place in serving dish. Top with tomato mixture.
Makes 4 servings. Each: 1 POINT

Stuffed Vidalia Onions

4 Vidalia or sweet onions
1/2 teaspoon olive oil
2 medium zucchini, shredded
3 cloves garlic, minced
1 teaspoon dried thyme, crushed
1 teaspoon dried basil, crushed
3 tablespoons plain dry bread crumbs
1 1/2 tablespoons chopped toasted pine nuts
3 tablespoons freshly grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preheat the oven to 400. Line a small baking pan with foil. Cut 1/2" off the top of each onion; slightly trim the bottoms so that the onions stand upright. Place the onions, cut side up, in the prepared baking pan and coat with Pam. Bake for 1 hour, or until soft. Set aside for 15 minutes, or until cool enough to handle. Reduce the oven temperature to 350. Remove and discard the onion peels. Using a spoon, scoop out the onion centers, leaving a 1/2" shell. Chop the centers and reserve 1 cup for the stuffing; save the remainder for another use. Heat the oil in a large nonstick skillet over medium heat. Add the zucchini, garlic, thyme, basil, and the 1 cup chopped onions. Cook for 6 minutes, or until the zucchini is softened and most of the liquid has evaporated. Remove from the heat and stir in the bread crumbs, pine nuts, 2 1/2 tablespoons of the cheese, salt, and pepper. Divide the filling among the onion shells. Place the onion shells in the same baking pan and top with the remaining 1/2 tablespoon cheese. Bake for 20 minute, or until golden.
Makes 4 servings. Each: 3 POINTS

Cabbage Beef Crescent Bake

8 oz extra lean ground sirloin or turkey breast
3 1/2 cups shredded cabbage
1/2 cup chopped onion
1 tsp any meat seasoning
1 (10 3/4 oz) can Healthy Request Cream of Mushroom Soup
3/4 cup shredded reduced fat cheddar cheese
1/8 tsp black pepper
1 (8 oz) can Pillsbury Reduced Fat Crescent Rolls

Preheat oven to 350. In a large skillet sprayed with butter Pam, brown meat. Stir in cabbage, onion and meat seasoning. Continue cooking until cabbage is tender, about 5 minutes. Add mushroom soup, cheese, and pepper. Mix well to combine. Lower heat and simmer for 2-3 minutes. Meanwhile unroll crescent rolls and pat into a rimmed 13x9” baking sheet, being sure to seal the perforations. Evenly spread cabbage mixture over rolls. Bake for 20-25 minutes or until crust is golden brown. Place baking sheet on a wire rack and let set for 5 minutes.
Serves 8. Each: 5 POINTS

Cajun Steak and Fries

1 lb. boneless sirloin steak
2 tsp Cajun seasoning (or chili powder)
3 cups frozen steak fries
1 sliced onion

Heat broiler and spray broiler-pan rack with Pam. Rub 1 lb boneless sirloin steak with 2 tsp Cajun seasoning and place on prepared rack. Spread 3 cups frozen steak fries and 1 sliced onion around steak; coat onion with Pam. Broil 7 minutes, remove onion, turn steak and fries over and broil 5 minutes longer or until steak is lightly charred (it will be medium-rare) and fries are crisp. Slice steak, drizzle with 1 Tbsp steak sauce and top with onion.
Serves 6. Each: 5 POINTS

Goulash Casserole

1 pound ground beef, extra lean - browned and drained
1 cup onion - chopped
1 clove garlic - minced
14 oz pasta sauce
8 oz tomato sauce
6 oz tomato paste
3/4 cup water
1 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup corn, frozen
7 oz Rotini - cooked and drained
10 oz spinach, frozen - thawed and drained
1/2 cup Egg Beaters¨ 99% Egg Substitute
4 oz cheddar cheese, lowfat -- shredded
2 slices bread, crumbled
1/4 cup fat-free Parmesan Cheese

Preheat oven to 350. Spray a 13x9x2” cake pan. In large saucepan over medium heat, cook beef, onion and garlic until meat is no longer pink and vegetables are tender. Drain. Add the next 8 ingredients and bring to a boil. Reduce heat, cover and simmer for 10 minutes. Stir in pasta, spinach, egg substitute, shredded cheese and bread crumbs. Stir to combine. Pour into prepared cake pan. Sprinkle with parmesan cheese. Cover and bake at 350° F. for 30 to 35 minutes or until hot and bubbly. Let stand 10 minutes. Can freeze leftovers.
Serves 12. Each: 5 POINTS

Sticky Caramel Pecan Rolls

1/4 cup fat-free caramel-flavored sundae syrup
Cooking spray
1 (8 oz) can refrigerated reduced-fat crescent roll
1/4 cup brown sugar -- firmly packed
2 tablespoons pecans -- finely chopped
1/2 teaspoon ground cinnamon

Preheat oven to 375. Spoon 1 1/2 teaspoons syrup into each of 8 muffin cups coated with Pam; set aside. Unroll crescent roll dough, and separate into rectangles. Combine brown sugar, pecans, and cinnamon; sprinkle evenly over each rectangle, pressing gently into dough. Beginning at 1 long edge, roll up jelly-roll fashion. Pinch ends of dough to seal. Cut each roll into 6 slices. Place 3 slices, cut sides down, in prepared muffin cups. Bake at 375 for 14 minutes. Run a knife around edges of cups; invert onto a platter.
Serves 8. Each: 4 POINTS

Beef Casserole Supreme

1 lb 93% lean ground beef
1 clove garlic, minced
1/2 lb. fresh mushrooms, sliced
1/2 tsp. pepper
1 can low-fat cream celery soup
1/2 cup uncooked Minute Rice
1 tbsp. dried minced onion
1 tsp. oregano
1 tsp. salt
1 (10 oz) package each broccoli & spinach
1 cup fat-free sour cream
4 oz non-fat mozzarella cheese, thin sliced or grated

Cook and drain broccoli and spinach. In large skillet, brown beef; drain. Add onion, garlic, oregano, salt, pepper, and mushroom. Cook 3 minutes, stirring often. Stir in vegetables, soup, sour cream, and rice. Spoon into casserole dish. Top with cheese, (slices or grated). Bake at 350. for 15-20 minutes.
Serves 8. Each: 5 POINTS

Broccoli and Cheese Casserole

1 cup uncooked rice
1/4 cup chopped onion
1/4 cup fat free milk
4 oz. Light Velveeta cheese, cubed
2 (10 oz) bags frozen chopped broccoli, thawed
1 (10 oz) can reduced fat Cream of Mushroom Soup

Preheat oven to 350. Combine all ingredients in large bowl. Stir well. Bake for 45 minutes.
Makes 8 servings. Each: 3 POINTS

Asian Beef and Vegetable Stir-Fry

12 oz lean chuck roast -- cubed
2 tablespoons minced onions
2 tablespoons minced garlic
2 tablespoons grated ginger root
2 tablespoons soy sauce, low sodium
1 teaspoon cornstarch
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon ground red pepper
2 tablespoons white wine
1 teaspoon dark sesame oil
1 cup cauliflower flowerets
1 cup carrots -- julienned
1/2 cup celery -- julienned
2 scallion
1 tablespoon water

Slice beef into thin strips. In a shallow nonmetal dish, combine the beef, onions, garlic, ginger, soy sauce, cornstarch, coriander, cumin and red pepper; toss to combine. Cover and refrigerate for 4 hours, stirring occasionally. In a wok or 10-inch non-stick skillet, heat the wine (or defatted chicken stock instead) and oil over medium-high heat. Strain the beef from the marinade, reserving the marinade. Add the beef to the pan; cook and stir for 2 minutes. Transfer the beef to a plate; cover to keep warm. Add the cauliflower, carrots, celery, scallions, and water to the pan. Cover and cook for 4 minutes or until the cauliflower is tender. Add the beef and reserved marinade. Cook and stir for 1 minute or until the sauce bubbles and thickens.

Makes 4 servings. Each: 5 POINTS

New England Ham Omelet

1/4 cup chopped onion
1/2 cup unpeeled diced cooking apple (1 small)
1/4 cup diced 97% fat free ham (1 1/2 oz.)
2 tablespoons sugar free maple syrup
3 eggs or equivalent in egg substitute
1/4 tablespoon lemon herb pepper

In a medium skillet sprayed with butter-flavored Pam, saute‚ onion, apple, and ham until browned. Add maple syrup. Lower heat and simmer while preparing eggs. In a medium bowl, combine eggs and lemon herb pepper. Beat well with a fork. Spray a large skillet with butter-flavored Pam. Pour egg mixture into skillet. Cook over high heat for 1 minute. Lower heat. Stir eggs rapidly with a wooden spoon. Gently pat egg mixture back into place and continue cooking without stirring, 1 minute. Add ham filling to bottom half. Flip top half over. Cut in half and serve.
Serves 2. Each: 4 POINTS

Crockpot Burger Heaven Casserole

16 oz extra lean ground beef (or turkey)
2 cups sliced raw potatoes
1 1/2 cups sliced carrots
1 cup chopped celery
1/2 cup chopped onion
1 cup frozen peas -thawed
1 cup frozen whole kernel corn - thawed
1 (10 oz) can healthy Request Tomato Soup
1/2 cup water
1 tsp. dried parsley flakes
1 can mushrooms
Salt and Pepper

In large skillet brown meat, onion and celery mixture and mushrooms. In slow cooker container - sprayed with butter flavored Pam, combine meat mixture, potatoes, carrots, peas, and corn. stir in tomato soup, water, parsley flakes and salt and pepper to taste. Cover and cook on low 6 to 8 hours.
Serves 6 (1 cup). Each: 6 POINTS

Swirled Cheesecake Brownies

Cheesecake topping
4 oz reduced-fat cream cheese (Neufchatel)
1/4 cup sugar
1 large egg
1 tablespoon all-purpose flour
1 tablespoon nonfat plain yogurt
1/2 teaspoon vanilla extract

Brownie layer
2/3 cup whole-wheat pastry flour
1/2 cup unsweetened cocoa powder
1/4 teaspoon salt
1 large egg
2 large egg whites or 4 teaspoons dried egg whites (see Ingredient note), reconstituted according to package directions
1 1/4 cups packed light brown sugar
1/4 cup canola oil
1/4 cup strong (or prepared instant) coffee or black tea
2 teaspoons vanilla extract

Preheat oven to 350. Coat a 7x11” brownie pan or baking pan with Pam. To prepare topping: Place cream cheese in a small mixing bowl and beat with an electric mixer until smooth and creamy. Add sugar and beat until smooth. Add egg, flour, yogurt and vanilla; beat until well blended. To prepare brownie layer: Whisk whole-wheat flour, cocoa and salt in a bowl. Place egg, egg whites and brown sugar in a large bowl and beat with the electric mixer on medium speed until smooth. Add oil, coffee (or tea) and vanilla; beat until well blended. Add the dry ingredients and beat on low speed just until well blended, stopping once to scrape down the sides. Scrape about half of the brownie batter into the prepared pan. Slowly pour the topping evenly on top. Drop the remaining brownie batter in large dollops over the topping. Draw the tip of a sharp knife or skewer through the two batters to create a swirled effect. Bake the brownies until the top is just firm to the touch, about 20 minutes. Let cool completely in the pan on a wire rack. Coat a knife with Pam and cut into 24 bars. (Notes: The brownies will keep, covered, in the refrigerator for up to 2 days. (Alternatively, bake brownies in an 8 1/2-by-12 1/2 -inch foil pan, wrap well and store in the freezer for up to 3 months.) Bring to room temperature and cut into bars shortly before serving. Ingredient Note: Dried egg whites are convenient in recipes like this one because you don't have to figure out what to do with 4 egg yolks. Look for powdered brands like Just Whites in the baking aisle or natural-foods section or fresh pasteurized whites in the dairy case of most supermarkets.)

Makes 24. Each: 2 POINTS

Chocolate Chip Cookies

3/4 cup rolled oats
1 cup whole-wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup butter, softened
1/4 cup canola oil
1/3 cup granulated sugar
1/3 cup brown sugar
1 large egg
1 teaspoon vanilla extract
1 cup chocolate chips

Preheat oven to 350. Coat 2 baking sheets with Pam. Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips. Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.

Makes 30 cookies. Each: 2 POINTS