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