Recipes

Welcome to my recipe collection!

These are the recipes I have tried while on my journey to lose weight. You will find low cal, Weight Watcher, Clean Eating and not so low cal or clean eating.

When I first started working on weight loss, I cooked with a lot of processed foods. Gradually I started cooking with more whole foods, or clean foods. I still like to indulge in recipes from time to time that use full fat and not-so-good-for-you ingredients. I include them all here so just browse for what you like.

More will be added from time to time as I come across something that my family enjoys.

If you have questions, feel free to email me: das.schus@sbcglobal.net

I am not a nutritionist or a dietician. I'm just a mom and wife on the way to losing 100 pounds.

Please Note: if you follow this blog you probably won't see regular updates. I'll be editing posts to include recipes which will not show up as an update. Just check back from time to time. :)

Breakfast

Beverages

Appetizers

Breads

Soups

Salads

Side Dishes

Main Dish: Meatless

Main Dish: Chicken/Poultry

Main Dish: Seafood

Main Dish: Beef

Main Dish: Pork

Desserts

Miscellaneous (Sauces, etc)

Miscellaneous (sauces, etc)

Hollandaise Sauce Hollandaise sauce

from Cooking Light
Yield About 2/3 cup (serving size: 1 tablespoon)

1/2 cup unsalted butter
2 large egg yolks
2 tablespoons cold water
1 tablespoon fresh lemon juice
1/8 teaspoon salt

Preparation

1. Place butter in a small saucepan over medium-low heat; cook 5 minutes or until completely melted. Carefully skim solids off the top with a spoon; discard solids. Slowly pour remaining butter out of pan, leaving remaining solids in pan; discard solids.

2. Combine egg yolks and 2 tablespoons water in a small saucepan, stirring with a whisk until foamy. Place pan over medium heat, stirring constantly until mixture thickens slightly. Gradually add 1/4 cup clarified butter, about 1 tablespoon at a time, stirring with a whisk until each addition is incorporated and mixture is thick. Reserve remaining clarified butter for another use.

3. Stir juice and salt into butter mixture, whisking until blended.
(I used light butter stick and clarifying did not work out but the sauce still turned out great)
1 Tbs: Calories 63; Fat 6.5g (sat 3.9g, mono 0.4g, poly 0.1g); Protein 0.5g; Carb 0.2g; Fiber 0g; Chol 57mg; Iron 0.1mg; Sodium 32mg; Calc 5mg

Tzaziki Tzaziki (Cucumber Yogurt Dip/Sauce)
from Nourishing Traditions
1 large cucumber, peeled, seeded and finely chopped
1 tsp sea salt
1 cup plain yogurt
2 cloves garlic, crushed
1 Tbs. fresh mint, finely chopped
1 Tbs. fresh parsley, finely chopped
1 Tbs. lemon juice
1/4 tsp pepper
pinch of cayenne pepper
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Salt chopped cucumber and let stand in a colander about 1 hour. Mix other ingredients together and stir in cucumber.

Side Dish

Saag Aloo (4 pts)

(spinach mixture in picture)

Saag Aloo (4 pts)

1 pound baking potatoes, peeled and cut into 1/2" cubes

2 Tbs canola oil

1 tsp fennel seeds

1 tsp cumin seeds

1 medium onion, thinly sliced (I used onion powder)

1 tsp paprika

2 red bell peppers, seeded and thinly sliced

1 Tbs minced peeled fresh ginger

2 cloves garlic, minced

1 (10 oz) box frozen chopped spinach, thawed and squeezed dry

2 Tbs chopped fresh mint

1/2 tsp salt

Bring a large pot of lightly slated water to a boil. Add potatoes, return to a boil, and cook until fork-tender, 7 minutes; drain and set aside.

Heat a large skillet over medium-high heat. Swirl in the oil, then add the fennel and cumin seeds. Cook, stirring, until fragrant, about 30 seconds. Add the onion and paprika; cook until onion begins to soften, 2-4 minutes. Stir in the bell pepper, ginger, and garlic. Cook, stirring, until bell pepper begins to soften, 2-3 minutes. Add the potatoes and spinach; cook until spinach is heated through, 2 minutes. Remove from heat and stir in the mint and salt.

Yield: 4 servings (3/4 cup) 4 pts Cal. 209; Fat 8g; Fiber 7g

Oven Roasted Potatoes

Oven Roasted Potatoes

5 potatoes, washed (I used red skinned, could use gold)
2 Tbs to 1/4 cup olive oil (I use the least amount possible..just enough to coat)
3 crushed garlic cloves
salt, pepper, parsley flakes, rosemary to taste
some minced onion to taste (about 2-3 Tbs or more)
1 tsp chili powder

Heat oven to 350 degrees. Cube potatoes and wash in water to remove some starch. Combine all ingredients well. Spray a roasting pan with Pam or just use a cast iron skillet. Place potatoes in pan and place in oven for 1 hour. Stir half way through. May need to cook for a little longer than an hour. I usually have to cook them for about 15 more minutes, stirring every now and then. Delicious!

Onion Rings Onion Rings
from Hungry Girl
Serving size: 1 HUGE portion (2 pts) OR 2 regular portions (1 pt each)
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1 large onion (try to get a sweet onion)
1/2 cup Fiber One bran cereal (original)
1/4 cup fat free liquid egg substitute like Egg Beaters
dash of salt
Optional: additional salt, pepper, oregano, garlic powder, onion powder, etc
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Preheat oven to 375 degrees.
Cut the ends off of the onion, and remove the outer layer. Cut onion into 1/2" wide slices and separate into rings.
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Using blender of food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber One "breadcrumbs" into a small dish and mix in salt, and any other optional spices you like.
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Next, fill a small bowl with egg substitute. One by one, coat each ring first in egg and then in the "breadcrumbs".
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Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20-25 minutes, flipping rings over about halfway through.
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Entire recipe: 153 calories, 1g fat, 379 mg sodium, 41 carbs, 16 g fiber, 9g protein

Dessert

No Crust Pumpkin Pie (4 pts for the whole thing)

No Crust Pumpkin Pie (1 pt for 1/4th of pie)

1 15oz can of pumpkin

3/4 cup Splenda (or sweetener of choice)

1/2 cup Eggbeaters

1 1/2 cup skim milk

1/2 tsp salt

1 Tbs flour

2 tsp pumpkin pie spice

Combine all ingredients and mix until smooth. Spray pie plate with nonstick spray. Pour pumpkin mixture into pie plate and bake at 400 degrees for 15 minutes. Reduce heat to 350 degrees and bake for 45 more minutes or until done.

Servings: 4; calories 64; fat 0g; fiber 1g Serving size: 1/4 of pie

Cream Cheese Baklava Cups (1 pt each)

Cream Cheese Baklava Cups (1 pt each)

1 (2.1 oz) package mini phyllo shells, 15 count

1/3 cup reduced-fat sour cream

2 Tbs. brown sugar

1 tsp vanilla extract

1/4 cup chopped walnuts, toasted

2 Tbs. honey

Preheat oven to 35o degrees.

Toast Phyllo shells at 350 degrees for 5 minutes. Let cool slightly.

While phyllo shells cook, combine sour cream and next 3 ingredients in a small bowl; beat with a mixer at medium speed until smooth. Fill phyllo shells evenly with sour cream mixture. Top with chopped walnuts and drizzle with honey.

Yield: 15 servings (1 cup per serving) 1 pt 61 calories; fat 3.4g; fiber .1 g

Chocolate Trifle Chocolate Trifle (3 pts)

4 Vita Tops (any chocolate flavor), thawed

1 2/3 cups Cool Whip Free, thawed, divided

1 cup skim milk

2 tablespoons sugar-free fat-free chocolate instant pudding mix

1 1/2 tablespoons sugar-free chocolate syrup

Cooking DirectionsIn a mixing bowl, combine skim milk with pudding mix. Whisk until blended and thickened, about 2 minutes. Refrigerate for at least 5 minutes.
.In a separate mixing bowl, combine syrup with 1 cup Cool Whip. Mix gently until completely blended. Refrigerate for at least 5 minutes.

Break VitaTops into pieces and place in the blender. Pulse until reduced to crumbs.Into the bottom of a medium serving bowl, layer 1/4 of the Vita crumbs. Top with half of the pudding.

Spread 2/3 cup Cool Whip over pudding layer. Sprinkle evenly with 2/3 of the remaining Vita crumbs.

Spread the remaining pudding in a layer over the Vita crumbs. Top with the chocolate syrup-Cool Whip mixture. Finally, sprinkle remaining Vita crumbs over the top and dig in!
Serving size 1/4 trifle; 193 calories; 1.5 g fat; 39.5 carbs; 6.5 g fiber; 15 g sugars; 5.5 g protein
I made mine in individual glasses. :)

Clean Eating Ice Cream Sandwich CE "Ice Cream" Sandwiches
From Clean Eating Magazine July/August 2009

Vanilla Frozen Yogurt
1.5 cups strained low fat plain yogurt
1/4 cup agave nectar
2 tsp vanilla

In a mixing bowl, combine strained yogurt, agave, and vanilla. Stir until blended, then spoon mixture into a shallow 9x9" non-reactive freezer-safe container.
Transfer container to freezer and chill until mixture is starting to freeze slightly around edges, about 45 minutes. Scrape ice crystals from edges with a spatula and mix thoroughly back into yogurt mixture. Continue to blend until creamy again, about 2 minutes. Return container to freezer and repeat this process 2 more times, for a total of 3 times. Each time the mixture will get thicker and harder to blend. After third mixing, return container to freezer until ready to eat, about 2-3 hours. For best results, store tightly sealed in freezer and use within 2-3 days.


Chocolate-Spiked Oatmeal Cookies

olive oil cooking spray
1 1/4 cup quick-cook old-fashioned oats
1/2 cup whole-wheat pastry flour
2 tsp flaxseed meal
1 tsp cinnamon
1/2 tsp baking powder
1/4 tsp salt
1/2 cup agave nectar
1 large egg white
2 tsp. unsalted almond butter
1 tsp vanilla extract
1/4 cup dark mini chocolate chips

Preheat oven to 350 degrees and lightly spray 2 baking sheets with olive oil.
In a large mixing bowl, combine oats, flour, flaxseed meal, cinnamon, baking powder and salt.
In a small mixing bowl, whisk together agave, egg white, almond butter and vanilla. Add egg mixture to dry ingredients all at once and combine. Stir in chocolate chips.
Divide batter equally into 16 mounds and arrange evenly spaced on prepared baking sheets. Using the back of a slightly dampened spoon, flatten each mound into 2.5 inch circles. Bake 9-10 minutes, until golden. Cool on sheets for an additional 10 minutes before transferring to racks to cool completely. Stored in an airtight container, cookies will keep fresh for 2-3 days.
(These are so yummy)

"Ice Cream" Sandwiches
To assemble sandwiches, spoon 3 Tbs frozen yogurt between 2 cookies. If yogurt is too hard to scoop, allow it to warm slightly for a few minutes on counter until desired consistency. Repeat for remaining cookies. Eat immediately of transfer to freezer-safe container and store in freezer until ready to eat. For best results, eat within 2-3 hours of filling cookies.
Makes 8 cookie sandwiches
Per sandwich:
calories 260; total fat 4.5g; carbs 50g; fiber 3g; protein 8g

Turtle Pie Turtle Pie (4 pts)

1 graham cracker crust
4 oz of sugar free chocolate pudding mix
1 1/2 cups skim milk
1 1/2 cups Fat Free Cool Whip, divided
1 Tbs. mini chocolate chips
2 Tbs chopped pecans
1 Tbs caramel sauce (per slice)
Mix pudding with milk. Add 1/4 cup Cool Whip. Stir and then pour into crust. Spread 1 cup Cool Whip over top. Sprinkle with chocolate chips and pecans. Chill for at least 30 minutes. Serve each slice with 1 Tbs caramel sauce drizzled over the top.
1/8th pie=4 pts

Peach Cobbler

Weight Watcher Cobbler

from WW yahoo group

2 (16 ounce) bags of any frozen fruit

1 (18.25 ounce) box yellow cake mix

1 (12 ounce) can diet Sprite or diet 7-Up

Place both bags of frozen fruit into a 13 x 9-inch baking dish (do not thaw). Sprinkle DRY cake mix over the top of frozen fruit. Pour entire can of diet Sprite or diet 7-UP over mixture. Cover with foil and bake 20 minutes at 350degrees F. Uncover and bake an additional 40 minutes.Yields 12 servings. 4 pts each

**My notes-- some of the cake mix didn't get wet so was still powdery. I'll try to mix it with Sprite next time. Also, sprinkle cinnamon next time. I think I'll also use regular Sprite because I've read that cooking with the diet sodas is dangerous. Something about the sweetener breaking down. A regular soda would only add .2 points to each serving.

Chocolate Amaretto Cheesecake Pie Chocolate Amaretto Cheesecake Pie (1 pt) or 117 calories per slice

3 Vitamuffin Deep Chocolate muffins
3 Tbs cold water
1/8 oz unflavored gelatin (about 1 1/2 tsps)
6 oz Weight Watchers Amaretto Cheesecake yogurt
1 1/2 cups Fat Free Cool Whip
1 cup strawberries, sliced

Put water in microwavable bowl. Sprinkle the gelatin on top and let it set for 2 minutes. Then microwave at medium high power for 20 seconds. It should be dissolved. If not, microwave for another 5 seconds and stir.Put yogurt in medium bowl and stir in gelatin mixture. Fold in Cool Whip gently. Spread over chocolate muffins evenly.
Top with sliced strawberries. I used this mushroom slicer contraption that I got from Pampered Chef years ago but I'm sure you can get them at any kitchen supply place.

Black Bean Brownies Black Bean Brownies (3 pts; 158 calories)

1 box reduced sugar brownie mix
1 can black beans

Rinse black beans. Put back in can and add water until it barely covers beans. Puree in blender until it is absolutely smooth. Mix with brownie mix. Bake according to instructions but don't add anything else.

Makes 9 servings. If cut in smaller portions the calories and points should be less. :)

Main Dish: Meatless

Fettuccine Alfredo with Vegetables (7 pts)

Fettuccine Alfredo with Vegetables (7 pts)
from Weight Watcher 5 Ingredient 15 Minutes Recipes magazine

1 9-oz. package refrigerated fettuccine (I used Ronzoni spaghetti)
1 16-oz. package frozen steam-in-bag broccoli stir-fry veggies (such as Bird's Eye)
1 10-oz. container refrigerated light Alfredo sauce (such as Buitoni)
1/4 cup fresh grated Parmesan
1/4 tsp. ground black pepper

Cook fettuccine according to package directions, omittin salt and fat; drain well.

While fettuccine cooks, microwave veggies according to package directions.

Place alfredo sauce in a large microwave safe serving bowl; microwave at HIGH 1 minute or until thoroughly heated.

Add pasta, veggies, cheese and pepper to alfredo sauce; toss well. Serve immediately.
Yield 4 servings (1 1/4 cups each)
355 calories; 11.2 g fat; 16.5g protein; 3.9 g fiber

Beans and Rice Ole Beans and Rice Ole (5 pts)
from Weight Watchers Simply the Best cookbook

1 19-oz. can red kidney beans, rinsed and drained
2 cups cooked brown rice
1/4 cup salsa
1/4 cup minced parsley
3/4 cup nonfat cheddar cheese


Preheat oven to 350 degrees. In a medium bowl, combine beans, rice, salsa and parsley; transfer to a 2 quart casserole. Sprinkle with the cheese and bake, uncovered, until the mixture is heated through and the cheese is melted, about 20 minutes. Serves 4
Per serving: 302 calories; 1 g fat; 6 g fiber; 20 g protein

Spinach Lasagna Thanks to my friend at A Losing Battle for the recipe

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We all know that the points for a dish can vary depending on what products you use. I kept careful track of all of the ingredients as I used them and my dish came out to 5 pts per serving. I'll let you know what I used but be sure to check your numbers if you buy different ingredients to make it.
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Spinach Lasagna (5 pts per serving)
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1 24 oz. jar Classico Fire Roasted Tomato and Garlic Pasta Sauce (5 pts total)
2 tsp minced garlic
pinch nutmeg
1.5 bags of fresh spinach leaves (0)
1/2 cup fat free egg substitute (like Egg Beaters) (1 pt)
15 oz. fat free ricotta cheese (6 pts)
garlic salt, little onion powder, Italian seasonings (0)
6 pieces no boil lasagna noodles (I used Barilla brand) (7 pts)
3 cups Weight Watchers Mozzarella cheese (16 pts)
2 Tbs. reduced fat Parmesan cheese (1 pt)
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Spray a pan with cooking spray and turn on medium heat. Put garlic and nutmeg in pan and when it starts to sizzle add spinach leaves. Stir until the spinach leaves are wilted and then remove from heat.
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In a bowl combine egg, ricotta, garlic powder, onion powder, Italian seasonings, 1.5 cups Mozzarella, and spinach leaves.
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Spray a 2 quart pan (mine was an 8x8 pan I think...just use what you want) with cooking spray. Pour about 1/3 jar of sauce on bottom. Top with 3 noodles then top with half of cheese/spinach mixture. Pour next 1/3 jar sauce on top. Repeat with remaining noodles, cheese and sauce. Top with remaining mozzarella and the Parmesan.
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Cover with foil and place on a cookie sheet (just in case it overflows) and bake at 375 degrees for 50-60 minutes. Uncover and bake 10-15 minutes longer. Let set for about 5 minutes after yo remove from the oven.
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I lost track of my layering while talking on the phone and kind of messed it up but it still turned out just fine. Also, my pan was kind of small and would only fit 2 noodles at a time so I ended up with 3 layers of noodles. It all worked out. This would totally rock with one of those Morningstar Italian sausages in it. :)
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I cut mine into 4 pieces for 9 points per serving. BUT for my piece I cut it in half again which turned out to be about 5 points. (actually 4.5)
4 servings=9 points per serving
8 servings= 5 points per serving
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OK, the whole pan of lasagna is 36 points with the ingredients I used. So just divide by how many servings you want to get the points. :)

BBQ Pizza with Pineapple and Goat Cheese

BBQ Pizza with Pineapple and Goat Cheese(5 pts)
**run your own points because product nutrition varies
1 Flatout Bread
spray oil
4 Tbs. BBQ sauce
1 oz. goat cheese (mine had 50 calories per ounce)
1/2 cup pineapple tidbits drained
1-2 Tbs chopped cilantro to taste

Spray baking sheet with oil. Place flatout bread on pan and bake at 350 degrees for 7 minutes. Top pizza with BBQ sauce, pineapple, crumbled goat cheese and cilantro. bake for about 7 minutes or until edges are crispy and cheese is melted.

Fettuccine Alfredo

Fettuccine Alfredo

4 servings 5 pts each

8 oz Ronzoni pasta

2 wedges Laughing Cow cheese, Light Swiss

4 tsp fat free sour cream

about 4 tbs milk (may need more)

salt, pepper and garlic powder to taste

Boil pasta until tender. Drain and add remaining ingredients. Stir until evenly distributed and cheese is melted. Serve immediately! You may need to add more milk to get creamy texture.

Main Dish: Beef

Cheese Stuffed Sliders (7 pts)

Cheese Stuffed Sliders
from Weight Watcher mag July/August 2009

1 pound ground extra lean beef (5% or less fat)
2 tsp Worcestershire sauce
1/4 tsp salt
1/4 tsp black pepper
1/2 cup shredded fat-free cheddar cheese (I used 2%)
1 onion, finely chopped
8 (2 inch) party-size potato rolls, split

Mix first 4 ingredients in a medium bowl. Form into 16 patties. Put 1 Tbs. of the cheese in the center of 8 patties. Top with remaining patties. Seal edges; then press the burgers to an even thickness.

Set a nonstick skillet sprayed with nonstick spray over medium-high heat. Add the burgers and cook 2 minutes. Turn the burgers, add the onion and cook 2 minutes. Reduce heat; cover & cook until the burgers are cooked through, 2 minutes, turning the burgers and onion after 1 minute. Top each burger with about 1 Tbs onion; serve on the rolls.
4 servings of 2 sliders each
355 calories; 9g fat; 2 g fiber; 33g protein

Stuffed Bell Peppers Stuffed Bell Peppers (6 pts; 312 calories)

2 large green bell peppers
3/4 pound ground sirloin
1/4 cup chopped onion
1 tsp Italian seasoning
1/4 tsp salt
1/4 tsp black pepper
1 (8.8 oz) package precooked whole-grain brown rice (such as Uncle Ben's)
1 cup tomato-basil pasta sauce
1 cup shredded mozzarella cheese (I used WW cheese)




Cut bell peppers in half lengthwise; discard seeds and membranes. Place bell pepper halves, cut sides up, in an 11x7 inch baking dish. Microwave at HIGH 6-7 minutes or until tender.
While bell peppers cook, heat a large nonstick skillet over medium-high heat. Cook beef and onion until browned, stirring to crumble beef. Drain, if necessary; return to pan. Stir in dried Italian seasoning, salt, black pepper, brown rice, and pasta sauce. Cook 1-2 minutes or until warm, stirring occasionally.
Fill bell pepper halves with beef mixture; sprinkle evenly with cheese. Microwave at HIGH 2-3 minutes or until cheese melts.
Yield: 4 servings 1/2 pepper each

Mexican Cornbread Casserole

Mexican Cornbread Casserole (8 pts per serving)



1 cup cornmeal



1 cup milk



1/2 cup egg substitute



1/2 tsp baking soda



3/4 tsp salt



1 (16 oz) can cream style corn



1 onion, chopped (or use onion powder)



1 pound ground beef (I used 8% though I prefer 4% fat. store was sold out)



1-2 pickled jalapenos chopped



3/4 cup fat free Cheddar shredded



3/4 cup 2% Kraft Cheddar shredded

Mix first 6 ingredients and set aside. Brown onion with ground beef until meat is done. I use onion powder instead. I also add salt and pepper and any other seasonings that I like. Add jalapenos and cheese. Pour 1/2 of batter into a greased 2qt casserole dish (mine was an 8x8). batter will be thin. Don't worry about it. Add meat mixture. Cover with remaining batter. Bake at 350 degrees for 45 minutes. Yields 6 servings at 8 pts each

Crockpot Meatballs

Crockpot Meatballs--6 pts
1 pound ground beef 4% Fat
1/2 cup uncooked rice -- (I use Minute rice)
1/2 cup onion -- finely chopped (I used onion powder instead)
1/4 cup green bell pepper -- finely chopped
1 large egg
1 teaspoon salt
1/4 teaspoon pepper
10 3/4 ounces 98% Fat Free Tomato Soup -- (undiluted)
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Mix together beef, rice, onion, green pepper, egg, salt and pepper. Shape into 24 or so meatballs and place in slow cooker or crockpot and pour soup on top. Cover and cook on medium for 3 to 4 hours or low for 5 to 6 hours
4 servings 6 pts each according to RecipeBuilder

Crockpot Cheeseburgers

Crockpot Cheeseburgers
POINTS® Values Per Serving 4
Servings 10
1 1/2 pound 4% fat raw ground beef
1/2 tsp garlic salt
1/2 tsp black pepper
8 oz Kraft Velveeta Light Reduced-Fat Pasteurized Processed Cheese Product
2 Tbsp fat-free skim milk
1 medium green pepper(s)
1 cup onion(s)
2 clove garlic clove(s)
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BROWN GROUND BEEF WITH GARLIC, PEPPER UNTIL COOKED IN A SKILLET. DRAIN. COMBINE COOKED MEAT AND ALL REMAINING INGREDIENTS IN CROCKPOT. MIX WELL AND COOK ON LOW 6-7 HOURS. SERVE: SPOON INTO BUNS. COUNT THE POINTS FOR YOUR BUN SEPARATE. (I blend the tomatoes and onion so kids can't find them)

Main Dish: Chicken/Poultry

Cilantro Rice Bowl (9 pts)

Cilantro Rice Bowl
from WW boards

1 lb extra lean ground turkey breast

1 tsp garlic salt

1 tsp cumin

1/2 tsp ground sage

1/2 tsp black pepper

2 c white rice, cooked (I used basmati)

15 oz can yellow corn, drained

15 oz can black beans, drained and rinsed

salsa, fat free

1 bunch cilantro, chopped

shredded fat free cheddar cheese

fat free sour cream

Brown ground turkey; add spices. Season more if you like a more savory meat. Keep warm.

Combine corn and black beans; heat in microwave until warm.

Assemble bowls in these layers: 1/2 cup rice, 1/4 of seasoned turkey, 1/4 of corn & bean mixture, some salsa (2 Tbs or so), 1/4 cup cheese, 1/4 of cilantro, 2 Tbs of sour cream.

Yield: 4 large servings 9 pts each

This tastes so much like Chipotle's. Very good.

Seek Kebab (3 pts)

Seek Kebab (3 pts)

1 pound ground turkey breast

1 jalapeno, seeded and finely chopped

3 Tbs. chopped fresh cilantro

1 Tbs. minced fresh peeled ginger

2 cloves garlic, minced

1 Tbs. fresh lime juice

1 1/2 Tbs garam masala

1/2 tsp salt

Combine all ingredients. Mix well. Divide mixture into 4 equal portions. Roll each into a 5 x 1 1/2" sausage shaped patty. Refrigerate patties 20 minutes.

Meanwhile, preheat oven to 500 degrees. Coat a baking sheet with nonstick cooking spray; set aside.

Insert a metal skewer lengthwise (I did use one baboo skewer and it worked just fine) into each patty. Place skewers on the baking sheet. Roast until done, about 12-15 minutes, though mine took 20 minutes.

Yield: 4 servings (1 kebab) 3 pts Cal 145; Fat 1g; Fiber 1g

Chicken Scaloppine with Pesto and Cheese (7 pts)

Chicken Scaloppine with Pesto and Cheese (7 pts)

4 (6 oz) skinless, boneless chicken breast halves
1/4 tsp salt
1/4 tsp ground black pepper
1 Tbs. olive oil
1/2 cup Marsala wine (or any red will work)
2 Tbs commercial pesto
4 (.7 oz) slices part skim mozzaarella cheese (I used FF swiss cheese slices)

Place chicken breast halves between 2 sheets of plastic wrap and pount to 1/4" thickness using a meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper on both sides.

Heat oil in a large skillet over medium high heat. Add chicken and cook for 3 minutes on each side. Remove chicken, reduce temp. to medium low, and add Masala wine, scraping up the browned bits in the pan.

Spread 1/2 Tbs of pesto on each chicken breast and top with 1 slice of cheese. Return to pan; cover and cook over medium low heat for 4 minutes or until done.

Yeild: 4 servings (servings size=1 breast half and about 1 Tbs of sauce)
Cal. 321; fat 11.8g; pro. 43.7g; carb 3.5g; fiber 0g

Upside Down Pizza Bake (5 pts)

Upside Down Pizza Bake

10 ounces ground turkey
1/2 cup onion
1/2 cup flour, divided
1 cup tomato sauce
1/4 cup green bell pepper, chopped
1/2 teaspoon basil
1/2 teaspoon oregano
3 ounces nonfat mozzarella cheese, shredded
1 egg
1/2 cup
1% low-fat milk
1/2 teaspoon salt
1 tablespoon parmesan cheese

In skillet, saute onions in water. Add turkey and cook until tender. Sprinkle meat with 1 tablespoon flour and sir and cook one minute. Add tomato sauce, bell pepper and seasonings and bring to boil. Reduce heat and cook 1 minute.

Spray loaf pan with Pam and add turkey mixture. Sprinkle with mozzarella cheese.

In a small bowl beat egg, remaining 1/2 cup flour, milk, and salt. Pour batter over turkey. Sprinkle with parmesan cheese and bake 25 minutes at 350 or until done.
Yields 4 servings.

Cold Sesame Noodles with Chicken and Cucumbers

(Visual list of ingredients)

Cold Sesame Noodles with Chicken and Cucumbers

from Cooking Light Sept. 2009

8 oz uncooked dried udon noodles

1/4 cup rice vinegar

2 Tbs dark sesame oil

2 Tbs. low sodium soy sauce

1 Tbs. honey

2 tsp sambal oelek or chile paste with garlic

1/2 tsp. bottled ground fresh ginger (I used dried ginger)

2 cups shredded skinless, boneless rotisserie chicken breast (I bought bone-in chicken breasts and shredded them)

2 medium cucmbers, halved lengthwise and sliced

6 Tb.s chopped green onions

3 Tbs. chopped dry-roasted peanuts

Cook noodles according to package instructions, omitting salt and fat. Drain and rinse under cold water; drain.

Combine rice vinegar and next 5 ingredients in a large bowl, and stire with a whisk. Add noodles, chicken, and cucumbers to bowl; toss gently to coat.

Top with green onions and peanuts.

Yield 6 servings

(serving size 1 cup noodle mixture, 1 Tbs green onions and 1 1/2 Tbs. peanuts)

Calories 302; Fat 9.2 g; Protein 21.5 g; carb 32.6 g; fiber 3.1 g

Open Faced Chicken & Spinach Sandwiches

Open Faced Chicken & Spinach Sandwiches
from Clean Eating Magazine July/August 2009

1/2 lb. boneless, skinless chicken breasts, pounded into 1/4" thickness and cut into 1" long pieces
1 Tbs. whole wheat flour
1 tsp cumin, ground
1 tsp dried oregano
1/8 tsp. cayenne pepper
1 cup strawberries, sliced and diced
3/4 cup onion, chopped (I used onion powder)
1/2 jalapeno pepper, seeded, cored and chopped
1 clove garlic, minced
2 Tbs. cilantro, minced
juice of 1 lime
2 tsp honey
1 large multigrain Italian loaf, sliced diagonally
2 cups loose packed baby spinach leaves

In a medium bowl, toss chicken in flour, cumin, oregano and cayenne.

Preheat nonstick or cast iron skillet over medium high heat for 2 minutes. Mist with cooking spray. Saute chicken for 5 minutes or until browned.

To make salsa, mix together strawberries, onion, jalapeno, garlic, cilantro, lime juice and honey in a medium bowl.

Preheat broiler to high. Toast loaf slices for 2 minutes.

To assemble, place 1/4 cup spinach on 1 slice of loaf. Top with 1/4 cup chicken and 1/4 cup salsa. Repeat with remaining loaf slices and accompaniments.

Nutrients per 2 slices:
230 calories; 3.5 g fat; 34 g carbs; 5g fiber; 13 g protein

Chicken Enchilada Casserole (5 pts)

Chicken Enchilada Casserole
from Weight Watchers Simply The Best cookbook

10 6" fat free corn tortillas, halved
3 cups cubed cooked skinless chicken breasts
1 cup fresh or frozen corn kernels
1 onion, chopped (I used onion powder)
1/2 green bell pepper, seeded and diced
1 14.5 oz. can stewed tomatoes
1 10 oz. can diced tomatoes & green chilies (like Rotel)
1 cup shredded reduced fat cheddar cheese

Preheat oven to 350 degrees. Spray a 13x9 baking pan with nonstick cooking spray.

Line the bottom of the pan with half of the tortillas; layer with the chicken, corn, onion, pepper and stewed tomatoes. Cover with remaining tortillas. Pour the tomatoes & green chilies over the top; cover with foil and bake until heated through, about 30 minutes. Uncover and sprinkle with the cheese. Bake, uncovered, until the cheese is melted, about 10 minutes longer.
Serves 6
Per serving: 286 calories; 5 g fat; 35 g carbs; 7g fiber; 27 g protein

Chicken PenneChicken Penne

from Weight Watchers Simply the Best cookbook
Servings: 2 (I doubled it for my family)
1 tsp olive oil
1 onion, chopped (I used dried minced onions)
1/2 green pepper, seeded and chopped
1 garlic clove, minced
one 14.5 oz. can Italian style stewed tomatoes
1/4 pound skinless boneless chicken breast; cubed
2 Tbs dry red wine
1 cup penne or ziti (I used Ronzoni pasta so the points were probably a little lower)
2 Tbs. grated Parmesan cheese

In a large skillet, heat the oil. Add the onion, pepper and garlic; cook, stirring as needed, until softened, about 5 minutes.
Add the tomatoes, chicken, and wine; bring to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 10 minutes. (I then took the lid off and simmered a while longer to thicken the sauce)
Meanwhile, cook the penne according to package directions. Drain and place in a serving bowl. Add the chicken mixture; toss to combine. Serve, sprinkled with the cheese.

Per serving: 383 calories; 5 g fat; 6 g fiber (more with Ronzoni pasta); 24 g protein (7 pts)

Tender Chicken in Gravy

Tender Chicken in Gravy (5 pts)
from Weight Watchers 20 Minute Recipes mag
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cooking spray
1.5 pounds chicken breast tenders
1 (14 oz) can fat free less sodium chicken broth (I used organic)
1/2 tsp thyme
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
1/2 cup fat free evaporated milk
2 Tbs. all purpose flour
1 Tbs. light butter
2 Tbs. chopped fresh parsley, divided
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Heat a large nonstick skillet over medium high heat. Coat pan with cooking spray. Add chicken, and cook 2 minutes or until lightly browned. Turn chicken; add broth thyme, garlic powder, salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 3 minutes or until chicken is no longer pink in center. Remove chicken from pan; set aside, and keep warm.
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Combine milk and flour in small bowl; stir with a whisk. Bring broth mixture to a boil. Cook 4 minutes or until liquid is reduced to 1 cup. Slowly stir in milk mixture, butter, and 1 Tbs parsley. Cook, stirring constantly, until gravy thickens. Serve over chicken; sprinkle with remaining parsley. Yield: 4 servings (about 3 chicken tenders with 1/4 cup gravy)
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Calories 254; Fat 4g; Protein 43.5g; Carb 8.2g; Fiber .4g 5 Points

Taco Chicken Taco Chicken (3 pts!)
1 pound Chicken breasts without skin
1 packet Taco Seasoning Mix
1 cup chicken broth
Combine in crock; cook 6-8 hours on low. Shred chicken with 2 forks. Spoon a bit of the juice over it if desired.
4 servings at 3 points each.

Potato Chip Crusted Chicken

Potato Chip Crusted Chicken

Two 3-oz boneless, skinless chicken breasts, visible fat removed
1/3 cup lowfat buttermilk
Olive oil spray
1/2 tsp onion powder
1/4 tsp paprika
1/4 tsp black pepper
1/8 tsp salt
Pinch of cayenne
1.5 oz (about 1/2 cup) finely crushed Baked! Ruffles potato chips
**NOTE: I doubled the recipe and crushed up more chips than called for just to be sure. Also added some garlic powder. I also didn't have time to soak them but for an hour in the buttermilk and it turned out just fine.
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Place the chicken breasts between two sheets of plastic wrap or wax paper on a flat surface. Use the flat side of a meat mallet to pound them to an even 1/2 inch thickness. Put the chicken breasts in a resealable plastic bag that is slightly larger than the breasts. Pour the buttermilk over the breasts, seal the bag, and then turn the bag to coat. Refrigerate for at least 6 hours or overnight, rotating once for twice.
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Preheat the oven to 450 degrees.
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Lightly mist a small baking sheet with spray.
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Mix the onion powder, paprika, black pepper, salt, and cayenne in a small bowl.
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Remove one chicken breast form the buttermilk and let any excess buttermilk drip off. Sprinkle both sides of the breast evenly with half of the seasoning mixture. Then transfer the breast to the bowl of crushed chips and cover completely with the chips. Place the coasted breast on the prepared baking sheet. Repeat with remaining chicken breast. Discard any remaining marinade.
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Lightly mist the top of the breasts with spray. Bake for 4 minutes, and then carefully flip the breasts with a spatula, being sure not to remove the coating. Lightly mist the tops with spray and bake for another 3-5 minutes OR until the coating is crispy and the chicken is no longer pink inside. Serve immediately.
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Each breast: 206 calories; 22g protein; 4g fat; <1>
4 points per breast

Lemon Parsley Chicken Lemon Parsley Chicken (5 pts; 215 calories)
from a Weight Watcher magazine

4 (6 oz) skinless, boneless chicken breast halves
1/4 tsp salt
1/4 tsp pepper
1/4 cup finely chopped parsley
2 tsp grated lemon rind
2 tsp olive oil
1 tsp light butter
Place chicken breast halves between 2 sheets of plastic wrap and pound to 1/4" thickness using meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper.
Combine parsley and lemon rind in a small bowl; toss gently. Press half of parsley mixture evenly onto 1 side of each chicken breast.
Heat a large nonstick skillet or griddle over medium high heat. Add oil and butter to pan, and heat until butter melts. Add chicken, herb side down, and cook 4-5 minutes or until chicken begins to brown. Top chicken breasts with remaining parsley mixture; turn and cook 4-5 minutes or until done.
Yield: 4 servings

Kung Pao Chicken Kung Pao Chicken (4 pts plus whatever you serve it with)based on a recipe from That's My Home

1 egg white
2 tsp cornstarch
Pinch salt
1/2lb boneless skinless chicken breast, cut into 3/4" cubes
1 TBS Hoisin sauce
1 TBS vinegar
2 tsp reduced sodium soy sauce
1 tsp sweetener (Stevia, Splenda, etc)
1/2 tsp hot chili paste
1 garlic clove, minced
2 tsp olive oil
some crushed red pepper flakes to taste
3 cups steamed broccoli florets
1/4 cup unsalted dry roasted peanuts, coarsely chopped
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In a medium bowl, whisk the first 3 ingredients until smooth. Add the chicken and stir to coat. Refrigerate, covered for about 30 minutes. In a small bowl, combine the hoisin through the garlic with 3 TBS of water. In a large nonstick skillet or wok, heat oil. Add the chicken mixture. Cook tossing lightly, until the chicken becomes translucent (do not brown), 1-2 minutes. Transfer chicken and juices to a plate and keep warm. Return the skillet to the hear; add the hoisin sauce mixture and crushed red peppers and cook, stirring constantly, about 30 seconds. Stir in the chicken, broccoli; cook, stirring gently until heated through, 2-3 minutes. Sprinkle with the peanuts, serve at once.
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Makes 4 servings 4 points

Hoisin Baked Chicken

Hoisin Baked Chicken
1.5 pounds chicken breasts
2 Tbs hoisin sauce
2 Tbs. cider vinegar
1 Tbs sesame seeds
Note: I also added some soy sauce, ginger, Splenda and chicken broth)
Place chicken along with all ingredients in a bag and marinate for 1-24 hrs in fridge. Place in glass baking dish and bake for 20-25 minutes or until done.
I estimated this at 4 pts.

Baked Chicken and Ziti

Baked Chicken and Ziti (7 pts)
from Weight Watchers Simply the Best Cookbook
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1/2 pound skinless boneless chicken breasts, cut into 1/4" strips
1 onion, chopped (I used onion powder)
2 garlic cloves; minced
one 28 oz can crushed tomatoes (no salt added)
1 tsp Italian herb seasoning
1/4 tsp black pepper
2 cups ziti or penne
2/3 cup nonfat ricotta cheese
1/3 cup shredded part skim mozzarella
2 Tbs. grated Parmesan cheese
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Spray a large nonstick skillet with nonstick cooking spray; heat. Add the chicken and cook, turning as needed, until lightly browned, 5-6 minutes. Transfer to a plate.
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Preheat oven to 375 degrees.
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Spray the same skillet with more nonstick cooking spray. Add the onion and garlic; Cook, stirring as needed, until softened, about 5 minutes. Add the tomatoes, Italian seasoning and pepper; bring to a boil. Reduce the heat and simmer, uncovered, stirring as needed, until the mixture is thickened slightly, 8-10 minutes.
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Meanwhile, cook the ziti according to package directions. Drain and mix with the ricotta cheese.
Pour half of the tomato mixture into a 9x13" pan, layer with the ziti mixture, the chicken and the remaining tomato mixture. Sprinkle with the cheeses. Bake until hot and bubbling and the cheese is melted, 15-20 minutes.
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Note: you may want to season the ricotta some and the tomato sauce a little more. It was certainly a terrific meal but I felt the ricotta needed a little salt. Other than that it was great! Every one loved it.
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4 servings
per serving calories 381; total fat 5g; total carbs 52 g; dietary fiber 3g
7 points per serving

Cheesy Crockpot Chicken

Cheesy Crockpot Chicken
2 pounds Chicken breasts without skin
2 cans 98% fat free Cream of Chicken soup (I used cream of celery)
1 can condensed cheddar cheese soup
1/4 teaspoon garlic powder
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Place chicken breasts in the crockpot. Mix the undiluted soups together with the garlic powder and pour over chicken. Cover and cook on low 6 to 8 hours, until chicken is tender. Serve over rice or noodles (don't forget to add these POINTS). Makes 8 servings. (3 pts per serving)

Clean Eating Thai Lime Chicken

Thai Lime Chicken
From Clean Eating Magazine July/August 2009 issue








1/3 cup unsalted dry-roasted peanuts



1.5 Tbs. garlic powder



1.5 tsp. ginger, ground (oops! I think I used 1.5 Tbs!)



1/2 lb. boneless, skinless chicken breast



1 lime(I doubled everything to make it serve 4)

Preheat oven to 375 degrees. In a mini food processor (or blender) grind peanuts until fine but not to a paste. In a small bowl, combine peanuts, garlic powder and ginger. Place chicken on a cookie sheet and squeeze lime juice from lime overtop. Then roll chicken in peanut mixture until well-coated.

Bake chicken in oven for 25 minutes or until no longer pink in center.

Makes 2 servings, 4-oz each

Calories 360; Total Fat 16 g; Sat Fat 3g; Carbs 11g; Fiber 3g; Protein 42g

Creamy Baked Chicken Creamy Baked Chicken (4 pts)
4 6-oz chicken breasts
1 can 98% fat free cream of chicken
1/4 cup water
2 cups Stove Top stuffing mix
1 c. fat free chicken broth
4 oz. low fat (or fat free) swiss cheese

Cut chicken breasts in half so you have 8. Place in 9x13 pan and preheat oven to 350 degrees. Mix soup and water. Put Swiss cheese on chicken breasts. Pour soup over chicken. Sprinkle crushed stuffing mix over chicken. Drizzle chicken broth over. Bake for about 45 minutes or until done. Check it at 40 minutes because every one's oven is different.
4 pts per breast.