Ingredients:

2 cups Bisquick
1 egg
1/4 cup skim milk
6 ounces Swiss cheese slices
6 ounces ham slices (thin)
6 ounces turkey slices (thin)
1/3 cup strawberry preserves
Powdered sugar for dusting

Preheat oven to 400 F.

Lightly grease a square baking pan (8 x 8 x 2).

Mix the baking mix, egg and milk until just blended. Spread HALF of the dough
mixture on the bottom of the pan. Top with with HALF of each of the cheese,
ham and turkey. Spread fruit spread over the turkey to within 1/2 inch of
the sides of dish. Repeat with meat and cheeses ( the other half), ending with
the cheese. Top with remaining dough over the cheese.

Make sure to spread dough to the edge. Bake about 30 minutes or until golden brown. Let stand for
5 to 10 minutes. Sprinkle generously with Powdered Sugar. Serve warm.



Makes 6 servings

WEIGHT WATCHERS POINTS:= 7 1/2 (per serving)

PER SERVING: 340 Calories, 9 g Fat, 1 g Fiber

Ingredients:

1 can (15 1/2 oz) refried beans
1 tbs chili powder
1/2 tsp. ground cumin
1 cup sour cream
1 cup shredded cheddar cheese
3 green onions, sliced
1/3 cup sliced black olives
1 tomato, chopped

Directions:

Combine beans, chili powder and cumin. Spread onto bottom of 9 inch pie pan.

Top with layers of remaining ingredients.

Cool in refrigerator several hours or until chilled. Serve with tortilla chips.

Makes: 4 cups or 32 servings, 2 tbs per serving.

Nutrition Information:

calories 45 Total Fat 3 g Saturated Fat 1.5 mg
cholesterol 10 mg Sodium 105 mg Carbohydrate 3 g
fiber 1 gr Sugars 1 g Protein 2 g
vitamin A 4% DV Vitamin C 2 % DV Calcium 4 % DV
Iron 2% DV

3 1/2 to 4 pounds meaty chicken pieces (breast halves, thighs and drumsticks), skinned
1/8 tsp salt
1/8 tsp black pepper
2 oz sliced turkey pepperoni
1/4 cup sliced pitted ripe olives
1/2 cup reduced-sodium chicken broth
2 tbs tomato paste
1 tsp dried Italian seasoning
1/2 cup shredded part-skim mozzarella cheese (2 ounces)

1. Place chicken in a 3 1/2 to 5 quart slow cooker. Sprinkle chicken with salt and pepper. Cut pepperoni slices in half. Add pepperoni and olives to cooker. In a small bowl whisk together chicken broth, tomato paste and Italian seasoning. Add to mixture in cooker.

2. Cover and cook on LOW for 6 to 7 hours or on HIGH for 3 to 3 1/2 hours.

3. Using a slotted spoon, transfer chicken, pepperoni and olives to a serving platter. Discard cooking liquid. Sprinkle chicken with cheese. Cover loosely with foil and let stand for 5 minutes to melt cheese.

Makes: 6 servings

Nutrition Information:

Calories 209
Total Fat (g) 7
Saturated Fat (g) 2
Cholesterol (mg) 105
Sodium (mg) 484
Carbohydrate (g) 1
Fiber (g) 0
Protein (g) 33
Vitamin A (DV%) 0
Vitamin C (DV%) 6
Calcium (DV%) 9
Iron (DV%) 9

Ingredients:

1 egg, beaten
1/2 cup finely crushed graham crackers
1/4 cup finely chopped onion
2 tbs snipped dried cranberries
2 tbs milk
Dash ground cloves
8 oz ground pork
8 oz ground cooked ham
Nonstick cooking spray
1 can (16 oz) jellied cranberry sauce
1 bottle (12 oz) chili sauce
1 tbs vinegar
1/2 tsp dry mustard
1 (16 oz) pkg. "Little Smokies" (brand name) or similar sausages.

Directions:

1. Preheat oven to 350 degree F. For meatballs; in a large mixing bowl combine the egg, crushed graham crackers, onion, cranberries, milk and cloves. Add ground pork and ham. Shape into 50 meatballs.

2. Lightly coat a 15 by 10 by 1 inch baking pan with nonstick cooking spray. Place meatballs in pan. Bake in the preheated oven for 15 minutes or until no longer pink inside. Drain meatballs.

3. Meanwhile in a medium saucepan stir together the cranberry sauce, chili sauce, vinegar and dry mustard. Cook over medium heat until cranberry sauce is melted stirring occasionally
.
4. In a 3 1/2 to 5 quart slow cooker combine the baked meatballs and smoked sausage links. Pour sauce over meatballs and links. Cover and cook on HIGH for 2 to 3 hours. Serve immediately or keep warm on LOW setting for up to 2 hours. Serve with toothpicks. Makes 25 appetizer servings.

Serving size: 2 pieces

Nutrition Facts Per Serving:

Calories 138, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, Cholesterol 29 mg, Sodium 524 mg, Carbohydrate 13 g, Total Sugar 9 g, Fiber 1 g, Protein 6 g. Daily Values: Vitamin A 0%, Vitamin C 4%, Calcium 1%, Iron 3%. Exchanges: Other Carbohydrate 1, Medium-Fat Meat 1.
Percent Daily Values are based on a 2,000 calorie diet

6 slices turkey bacon
6 cups bite size broccoli pieces
1/2 cup raisins
1/4 cup finely chopped onion
2 tbs sugar
3 tbs white wine vinegar
1/4 cup mayonnaise
3/4 cup fat free sour cream
1/2 cup roasted, lightly salted sunflower seeds

Directions:

1. Place the bacon in a large nonstick skillet and cook over medium heat, turning often until brown and crispy. Cool, then crumble into little pieces and set aside.

2. In a large salad bowl, toss the broccoli together with the raisins and onion.

3. In a large measuring cup whisk together the sugar, vinegar, mayonnaise and sour cream. Pour over broccoli mixture and toss to coat well.

4. Refrigerate at least 2 hours to allow to blend. Before serving sprinkle sunflower seeds and crumbled bacon over the top. Toss and serve.

Yield: 2 servings
_____________________________________________________________________
Per Serving:

CALORIES 206.4 CAL

FAT 11.3 G

SATURATED FAT 2.1 G

CHOLESTEROL 23.2 MG

SODIUM 375.8 MG

CARBOHYDRATES 21.2 G

TOTAL SUGARS 11.5 G

DIETARY FIBER 2.7 G

PROTEIN 7.9 G

Ingredients:


2 tbs vegetable oil, or as needed
2 lbs cubed lamb stew meat
2 tbs vegetable oil
1 onion, chopped
2 tbs ground coriander
1 1/2 tsp ground cumin
1 tbs ground cardamom
1 tsp ground ginger
1 tsp ground turmeric
1/2 tsp garlic powder
1/4 tsp ground black pepper
1/4 tsp cayenne pepper, or to taste
2 cups beef stock
Salt to taste
1/4 cup plain yogurt
1 teaspoon lemon juice

Directions:

1. Heat 2 tbs vegetable oil in a Dutch oven over medium high heat. Cook the lamb meat in batches until browned on all sides, using additional oil as necessary, about 3 minutes per batch. Set aside. Heat the remaining 2 tbs vegetable oil in the Dutch oven over medium heat. Stir in the onions; cook until tender and golden brown; about 10 minutes. Add the coriander, cumin, cardamom, ginger, turmeric, garlic powder, black pepper and cayenne pepper. Cook and stir until the spices are fragrant, about 1 minute.

2. Return the lamb to the Dutch oven; pour in the beef stock and season with salt to taste. Bring to a boil over high heat then reduce heat to low. Cover and simmer until the lamb is very tender, about 1 hour.

3. Once the lamb is tender remove the lid and cook until sauce thickens slightly, about 20 minutes. Stir in the yogurt and lemon juice before serving.
Serve over rice.

Yield: 6 Servings

Amount Per Serving:
Total Fat: 18.2g Cholesterol: 99mg Total Carbs: 8.2g

Sodium: 203mg Dietary Fiber: 2.4g Protein: 33.5g

Ingredients:

2 tbsp paprika

1 tbsp chili powder

1/2 tbsp ground cumin

1/2 tbsp ground cinnamon

1/2 tbsp garlic powder

1/2 tbsp dry mustard

1 tbsp sugar

1 lbs. boneless, skinless chicken breasts, four 4 oz pieces

2 large sweet potatoes

1 servings cooking spray, or enough to coat potatoes

1/8 tsp table salt, or to taste

Directions:

Mix paprika through to sugar. A few hours before you plan to grill, rub chicken breasts with seasoning mixture. Cover and refrigerate until 15 minutes before you grill.

Peel sweet potatoes and slice into 1/3 inch thick slices. Place in a pot with enough cold, salted water to cover, and bring to a boil over medium heat. Boil for 3 to 4 minutes, then drain and cool.

When it's time to grill, preheat grill, then spray potatoes with cooking spray or olive oil spray and salt them. Salt chicken breasts.

Place potatoes and chicken on grill and cook until done. The seasoning mixture makes the chicken very reddish in color, so be careful not to cook the chicken too long.

Serves 4.

WW Points: 6 pt.

This is a weight watchers 2 point recipe!


1 can (16 ounce) French Style Green Beans (drained)
8 Cherry Tomatoes (halved)
4 Fresh Green Onions (sliced)
1/2 Cup Fat Free French Dressing

Combine ingredients. Chill at least one hour before serving. Serve on a
crisp bed of lettuce. 4 Servings.

Serving size 1/2 cup
Calories 77, Carbohydrate 9g, Protein 2g, Total Fat 0g, Cholesterol 0mg,
Saturated Fat 0g, Fiber 2g, Sodium 531mg

WW Points =2 Points

Ingredients:

8 Chicken Breasts
2 tbs butter
2 tbs finely chopped onion
8 oz mushrooms, finely chopped
8 tbs cooked spinach
Salt
Freshly ground black pepper
2 tsp chopped chervil
butter
1 tbs finely minced onion or shallots
8 oz chicken stock
1/4 cup dry white wine
5 mushrooms, chopped
1 pint heavy cream
salt to taste
ground black pepper to taste

Directions:

Preheat oven to 350 F.

1. Melt the butter in a pan and saute the shallots or onion until softened. Add the mushrooms and cook for 2 minutes. Stir in the cooked spinach, season to taste with salt and pepper and add the chervil.

2. With a sharp knife, cut a lengthways pocket in each of the chicken breasts and fill it with the prepared stuffing. Lightly butter the breasts and wrap them in separate pieces of foil to form loose but secure packets. Place on a baking tray and bake for 15 to 20 minutes.

3. To make the sauce, melt the butter in a pan and saute the shallots or onions. Add the stock, wine and mushrooms and boil rapidly to reduce by three quarters. Add the cream and cook for a minute or two longer to allow the sauce to thicken slightly. The sauce should have a thin coating consistency. Season to taste with salt and pepper.

4. Unwrap the foil packets, lift the chicken breasts on to warmed plates and pour over the sauce.

8 servings 4 carbs per serving

An easy, healthy and delicious recipe for special occasions,ie: Holidays, weddings etc. Bet You can't eat just one!


Ingredients

* 4 celery ribs, finely chopped
* 2 cups reduced fat mayonnaise
* 4 green onions, chopped
* 1/4 cup lime juice
* 1/4 cup chili sauce
* 1/2 teaspoon seasoned salt
* 8 cups cooked fresh or canned crabmeat
* 6 hard cooked eggs, chopped
* 48 slices whole wheat bread
* 1/2 cup butter, softened
* 48 lettuce leaves
* 1/2 teaspoon paprika
* Green onions, cut into thin strips (optional)

Directions

1. In a large bowl, combine the first six ingredients; gently stir in crab and eggs. Refrigerate until assembling.
2. With a 3 inch round cookie cutter, cut a circle from each slice of bread. Spread each with 1/2 teaspoon butter. Top with lettuce and 2 rounded tablespoonfuls of crab salad; sprinkle with paprika. Garnish with onion strips if desired. Yield: 4 dozen.

Nutrition Facts: 1 sandwich equals 119 calories, 7 g fat (2 g saturated fat), 55 mg cholesterol, 265 mg sodium, 8 g carbohydrate, 1 g fiber, 7 g protein.

Ingredients

• 8 eggs
• 1/2 cup half-and-half cream
• 1 cup (4 ounces) shredded cheddar cheese
• 1 cup finely chopped fully cooked ham
• 1/4 cup finely chopped green pepper
• 1/4 cup finely chopped onion

Directions

• In a large bowl, whisk eggs and cream. Stir in the cheese, ham, green pepper and onion. Pour into a greased 9-in. square baking dish.
• Bake at 400° for 25 minutes or until golden brown. Yield: 6 servings.

Nutrition Facts: 1 piece equals 235 calories, 16 g fat (8 g saturated fat), 326 mg cholesterol, 506 mg sodium, 4 g carbohydrate, trace fiber, 17 g protein.

Ingredients:

1 pound chicken cutlets
salt to taste
freshly ground black pepper
1/4 cup flour
1 tablespoon olive oil
1 cup low-sodium chicken broth
1 teaspoon finely chopped garlic
2 tablespoons fresh lemon juice
1/4 teaspoon finely grated lemon zest
2 tablespoons chopped fresh parsley
2 tablespoons capers

Directions:

1. Season the chicken cutlets with salt and pepper and dredge them in flour.

2. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the chicken and cook until golden brown on each side, about 2 minutes per side. Transfer the chicken to a platter and keep warm.

3. Add the stock and garlic to the skillet, bring the stock to a boil and reduce it by half. Add the lemon juice, lemon zest, parsley and capers. Simmer for 30 seconds and pour the sauce over the chicken. Serve immediately.
Serves 4

Nutritional Information:

Per Serving

* Calories
* 195

* Carbohydrate
* 8 g

* Fat
* 5 g

* Fiber
* 1 g

* Protein
* 28 g

* Saturated Fat
* 1 g

* Sodium
* 294 mg

Ingredients


3 oranges, peeled and cut into sections (remove all membranes)
juice of 1 lemon
1 teaspoon chopped, fresh rosemary
1 tablespoon canola oil
6 center cut, boneless pork loin chops,about 1-inch thick
salt to taste
freshly ground black pepper

Directions

1. Preheat the grill.

2. To make the orange relish, combine the orange sections in a mixing bowl with the lemon juice and rosemary and set aside. (This can be made in advance and stored in the refrigerator for up to a day or two. The relish should be served at room temperature.)

3. Brush the pork chops with oil and season generously with salt and pepper.

4. Grill the pork chops for 5 to 8 minutes on each side, turning only once. (Thin chops will take less time, thicker chops will take more.)

5. Place the chops on warmed plates, top with orange relish and serve immediately.

Serving Size: 1 pork chop with relish.

Number of Servings: 6
Per Serving

* Calories
* 251

* Carbohydrate
* 10 g

* Fat
* 11 g

* Fiber
* 2 g

* Protein
* 27 g

* Saturated Fat
* 3 g

* Sodium
* 60 mg

Ingredients

* 1 tomato, chopped
* 1 (4 ounce) can sliced mushrooms, drained
* 1 large onion, minced
* 2 scallions, chopped
* 2 (1 pound) fillets salmon
* salt and pepper to taste
* 2 tablespoons butter, cut up (optional)
* 1 lemon, sliced

Directions

1. Preheat an oven to 375 degrees F (190 degrees C). Line a baking dish with enough aluminum foil to be able to fold over ingredients.
2. Stir together the tomato, mushrooms, onion, and scallions in a bowl; spread into the bottom of the prepared dish. Lay the salmon fillets over the mixture. Season with salt and pepper. Dot the salmon with the butter. Arrange the lemon slices atop the butter pieces. Fold the foil over the salmon, and press edges together to seal.
3. Bake in the preheated oven until the fish flakes easily with a fork, about 1 hour

Yield: 5 Servings

Nutritional Information:

Baked Salmon

Servings Per Recipe: 5

Amount Per Serving

Calories: 331

* Total Fat: 15.5g
* Cholesterol: 93mg
* Sodium: 286mg
* Total Carbs: 7.9g
* Dietary Fiber: 2.6g
* Protein: 40.2g

3 cups wood or 6 to 8 cups wood chunks(any variety,hickory,,apple, etc.)
1 2 to 2 1/2 lb boneless pork top loin roast
2 teaspoons dried oregano, crushed
4 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper

1. At least 1 hour before cooking, soak wood chips or chunks in enough water to cover.

2. Meanwhile, trim fat from roast. Place roast in a shallow dish. In a small bowl, stir together dried oregano, garlic, salt, and pepper. Sprinkle evenly over all sides of roast; rub in with your fingers.

3. Drain wood chips. Prepare grill for indirect grilling. Test for medium low heat above drip pan. Sprinkle half of the drained wood chips over the coals.

4. Place roast on grill rack directly over drip pan. Cover and grill for 1 to 1 1/2 hours or until internal temperature registers 155 degree F on an instant read thermometer. Add more coals and remaining wood chips as needed during grilling.

5. Remove roast from grill. Cover with foil; let stand for 15 minutes. The temperature of the meat will rise 5 degree F during standing. To serve, slice pork. Makes 8 servings.

Nutrition Facts Per Serving:

* Servings: 8 servings
* Calories 190
* Total Fat (g) 9
* Saturated Fat (g) 3
* Cholesterol (mg) 74
* Sodium (mg) 214
* Carbohydrate (g) 1
* Protein (g) 24
Diabetic Exchanges
* Lean Meat (d.e.) 3.5

Ingredients

2 tsp canola oil
1 medium onion, diced
1 12 oz slab smoked Virginia ham, cut in 1/4 inch cubes
2 cloves garlic, minced
2 (15 oz) cans low-sodium navy beans, drained and rinsed
1/2 (28 oz) can no salt added crushed tomatoes (1 1/2 cups)
1/2 cup water
1/4 cup unsulfured molasses
1 tbs Dijon mustard
1 tbs cider vinegar
1 recipe green apple cabbage Slaw, recipe below

Directions

1. Heat oil in large skillet over medium-high heat. Add onion. Cook 5 minutes or until softened and translucent. Add the ham and garlic.
Cook 3 minutes more. Stir in beans, crushed tomatoes, water, molasses, mustard, vinegar, and 1/2 teaspoon pepper. Bring to boiling. Reduce to a simmer. Cover and cook 15 minutes or until about half of the liquid is absorbed. Serve with green apple cabbage slaw. Makes 4 servings.



2. Green Apple Cabbage Slaw:

In screw-top jar combine 5 Tbsp. red wine vinegar, 1/4 cup water, 2 Tbsp. sugar, 4 tsp canola oil, 1 1/2 tsp Dijon style mustard, 1/2 tsp salt and 1/4 tsp freshly ground black pepper. Shake to combine. In large bowl combine 1 small head red cabbage (1 lb), leaves cut in 1 inch pieces; 1 large green apple (about 8 oz), halved cored and sliced; 3 scallions(white and green parts), chopped (about 1/2 cup). Add dressing. Toss to combine. Serve with Baked Beans and Ham.

Nutrition Facts

* Calories 335,
* Total Fat (g) 5,
* Saturated Fat (g) 1,
* Monounsaturated Fat (g) 2,
* Polyunsaturated Fat (g) 1,
* Cholesterol (mg) 38,
* Sodium (mg) 1174,
* Carbohydrate (g) 55,
* Total Sugar (g) 18,
* Fiber (g) 12,
* Protein (g) 27,
* Vitamin C (DV%) 28,
* Calcium (DV%) 13,
* Iron (DV%) 28,
* Percent Daily Values are based on a 2,000 calorie diet

Ingredients

24 ounces cream cheese, softened
1 cup extra-fine whole milk ricotta cheese(process in a food processor for 1 minute)
1/2 cup sour cream
1 1/2 cups sugar substitute
1/3 cup heavy cream
1 tablespoon no sugar added vanilla extract
1 tablespoon fresh lemon juice
2 eggs
3 egg yolks
Special Equipment: 1 (8 inch) spring form cake pan

Directions

Preheat oven to 400 degrees F.

1.Spray the spring form pan with nonstick vegetable oil cooking spray. Set aside. In a shallow roasting pan big enough to fit the cake pan, pour about 1 inch of water and place it on the center rack of the oven to preheat.

2. In the bowl of an electric mixer, beat softened cream cheese, ricotta, sour cream and sugar substitute on low speed for about 1 minute until well blended.

3. In a separate bowl, using a wire whisk, mix heavy cream, vanilla, lemon juice, eggs, and egg yolks until blended.

4. Turn the mixer on medium speed, and slowly pour the egg mixture into the cream cheese mixture. Beat just until blended and then turn off; be careful not to over-whip.

5. Pour batter into the greased spring form pan. Place pan into the heated water bath. Bake for 15 minutes, and then lower the oven temperature to 275 degrees F. Continue baking for 1 1/2 hours, or until top is light golden brown and cake is pulling away from the sides of the pan. Turn the oven off when finished cooking and leave the cake in the oven to cool for 3 more hours. Then remove cake and refrigerate before serving. Serve chilled.


Yield:12 servings

Nutritional Analysis per serving:


Calories 299
fat 28 grams
Saturated Fat 18 grams
Carbohydrates 7 grams
Fiber 0 grams
Net Carbohydrates 7 grams

Ingredients

• 2 (6 ounce) containers vanilla yogurt
• 1/2 cup pumpkin pie filling
• 1 banana, broken into chunks
• 2 cups apple juice
• 1 teaspoon ground cinnamon
• 1 dash ground nutmeg

Directions

1. Combine the yogurt, pumpkin pie filling, banana, apple juice, cinnamon, and nutmeg in a blender.
2. Blend until smooth, about 1 minute. Pour into glasses and serve

Yield: 2 Servings

NUTRITIONAL NOTES:
Amount Per Serving Calories: 391 | Total Fat: 3g | Cholesterol: 8mg

• 1 recipe Buttermilk Dressing (see recipe below)
• 8 cups torn, mixed salad greens
• 2 medium carrots, cut into thin bite-size strips
• 1 medium yellow sweet pepper, cut into thin bite-size strips
• 1 cup cherry or pear-shaped tomatoes, halved
• 8 ounces boneless beef top sirloin steak
• Nonstick cooking spray
• 1/4 cup finely shredded fresh basil

Directions

Arrange salad greens, carrots, sweet pepper, and tomatoes on 4 dinner plates. Set aside. Trim fat from meat. Cut meat across the grain into thin bite-size strips.

Lightly coat a large skillet with cooking spray. Heat over medium-high heat. Add meat. Cook and stir for 2 to 3 minutes or until meat is slightly pink in the center. Remove from heat. Stir in basil.

To serve, spoon the warm meat mixture over greens mixture. Drizzle with Buttermilk Dressing. If desired, garnish with additional tomatoes. Serve immediately.

Buttermilk Dressing:

In a small bowl combine 1/2 cup plain low-fat yogurt, 1/3 cup buttermilk, 3 tablespoons freshly grated Parmesan cheese, 3 tablespoons finely chopped red onion, 3 tablespoons light mayonnaise dressing or salad dressing, 2 tablespoons snipped fresh parsley, 1 tablespoon white wine vinegar or lemon juice, 1 clove garlic, minced, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Cover and refrigerate at least 30 minutes or until ready to serve.

Yield: 4 Servings Weight Watcher Points Per Serving=5

Nutrition facts per serving:

• Servings Per Recipe 4 servings
• 
  
• Calories 226
• Total Fat (g) 10
• Saturated Fat (g) 4
• Monounsaturated Fat (g) 3
• Polyunsaturated Fat (g) 2
• Cholesterol (mg) 32
• Sodium (mg) 387
• Carbohydrate (g) 17
• Total Sugar (g) 8
• Fiber (g) 4
• Protein (g) 19
• Vitamin C (DV%) 181
• Calcium (DV%) 20
• Iron (DV%) 13
• Vegetables (d.e.) 3
• Lean Meat (d.e.) 2
• Fat (d.e.) .5

Ingredients:

1 pound extra-lean ground chicken
1 tablespoon white vinegar
2 teaspoons Worcestershire sauce
11/2 teaspoons honey
1/2 teaspoon hot-pepper sauce
2/3 cup chopped yellow onion
1/3 cup chopped green bell pepper
3/4 cup low-sodium tomato sauce
3/4 cup chili sauce
1/4 teaspoon chili powder
4 whole-grain or whole-wheat hamburger buns

Mist a medium nonstick skillet with olive oil spray and set it over
medium-high
heat. Add the chicken. Cook, stirring with a wooden spoon, breaking into
large
chunks, for 4 to 6 minutes, or until no longer pink. Meanwhile, in a small
bowl,
combine the vinegar, Worcestershire, honey, and hot-pepper sauce.
Whisk to
blend. Set aside.

Drain off any liquid that has accumulated in the pan. Add the
onion, bell pepper, tomato sauce, chili sauce, chili powder, and the
reserved
vinegar mixture to the pan. Stir to blend. Bring the mixture to a boil then
reduce
the heat so mixture simmers. Cook for 20 minutes, or until the mixture is
thickened. Spoon the mixture equally onto the opened buns.
Serve immediately.

Makes 4 servings

Per serving: 331 calories, 31 g protein, 43 g carbohydrates, 4 g fat (less
than 1
g saturated), 66 mg cholesterol, 5 g fiber, 876 mg sodium

Source: Free Biggest Loser Recipes

Tags: low carb recipes, biggest loser recipes, biggest loser sexy joes, biggest loser diet

Ingredients:

1 lb. Cod (4 Fillets), raw
2 tbs fresh dill (or 1 tsp dried)
4 tsp margarine, melted
4 tsp fresh lemon juice
1 tsp crushed garlic
2 tbs sliced almonds, toasted

Directions

1 Preheat oven to 425 degrees F.

2 Spray nonstick cooking spray into a baking dish and arrange fish in a single layer.

3 In a small bowl, mix the dill, margarine, lemon juice, and garlic and pour over the fish. Bake until fish flakes easily with a fork, about 10 minutes. Serve topped with almonds.

Additional Information
Toast nuts in a pan over high heat or bake at 450 degrees F. until golden, about 2 minutes. Careful not to let them burn!

Makes 4 servings

Carbs: 0.6g Calories: 150.4
Saturated Fat: 0.8g Sodium: 128.5mg (per serving)

Ingredients

8 skinless, boneless chicken breast halves
1 (1 oz) package ranch dressing mix
1/4 cup dry bread crumbs

Directions

1. Preheat oven to 375 degrees F.(190 degrees C.)

2. Combine dressing mix and bread crumbs in a plastic bag.
Add chicken and shake until coated.

3. Place coated chicken pieces on an ungreased cookie sheet and bake 25 to 30 minutes, or until chicken is cooked through and juices run clear.
Serve with rice or potatoes, if desired.

Yield 8 Servings Serving Size 1/8 of recipe

Nutrition Information Weight Watchers Points Plus+ = 4 Per Serving

Calories: 162
Fat: 1.7g
Cholesterol: 68mg
Carbs: 6.1g
Fiber: 0.2g
Protein: 27.8g

Ingredients

• 1 lb. fresh or frozen skinless tilapia fillets
• 1/8 tsp. salt
• 1/2 medium red onion, cut in wedges
• 1 Tbsp. olive oil
• 2 cloves garlic, minced
• 1 14.5-oz. can diced tomatoes
• 2 tsp. dried oregano, crushed
• 1/4 tsp. crushed red pepper
• 1/4 cup pitted kalamata olives
• 1 Tbsp. capers, drained (optional)
• 2 Tbsp. coarsely chopped fresh Italian (flat-leaf) parsley

Directions

1. Thaw fish, if frozen. Rinse; pat dry with paper towels. Sprinkle with salt. Set aside.

2. In large skillet, cook onion in olive oil over medium heat 8 minutes or until tender; stirring occasionally. Stir in garlic, undrained tomatoes, oregano, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes.

3. Add olives and capers to sauce. Top with tilapia fillets. Return sauce to boiling; reduce heat. Cook, covered, 6 to 10 minutes or until fish flakes when tested with fork. Remove fish. Simmer sauce, uncovered, 1 to 2 minutes more to thicken. To serve, spoon sauce over fish. Sprinkle with parsley. Makes 3 Servings

Nutrition Facts

• Calories 182,
• Total Fat (g) 6,
• Saturated Fat (g) 1,
• Monounsaturated Fat (g) 3,
• Polyunsaturated Fat (g) 1,
• Cholesterol (mg) 56,
• Sodium (mg) 431,
• Carbohydrate (g) 8,
• Total Sugar (g) 4,
• Fiber (g) 2,
• Protein (g) 24,
• Vitamin C (DV%) 19,
• Calcium (DV%) 4,
• Iron (DV%) 6,
• Percent Daily Values are based on a 2,000 calorie diet

Ingredients

3/4 cup all-purpose flour
1/4 cup whole wheat flour
1/4 cup granulated sugar
1 1/2 teaspoons baking powder
1 teaspoon finely shredded orange peel
1 teaspoon ground cinnamon
3 tablespoons butter or margarine
1/4 cup cold water
4 teaspoons cornstarch
1 16 ounce package frozen unsweetened pitted tart red cherries
3 cups thinly sliced apples (1 pound)
1/4 cup refrigerated or frozen egg substitute,thawed or 1 egg
1/3 cup fat free milk

1. For biscuit topping: In a medium bowl stir together all purpose flour, whole wheat flour, 2 tablespoons of the granulated sugar, the baking powder, orange peel and 1/2 teaspoon of the cinnamon. Using a pastry blender cut in butter until mixture resembles coarse crumbs. Set aside.

2. For filling; in a medium saucepan stir together the cold water, cornstarch, the remaining 2 tablespoons granulated sugar, and the remaining 1/2 teaspoon cinnamon; add frozen cherries. Cook and stir until thickened and bubbly. Stir in apple slices and heat through. Reduce heat and keep filling hot.

3. In a small bowl stir together egg substitute and milk. Add to biscuit topping mixture stirring just until moistened. Transfer hot filling to a 2 quart square baking dish. Immediately spoon topping into 9 small mounds on filling. Bake in a 400 degree F oven for 18 to 20 minutes or until a wooden toothpick inserted near the center of a biscuit comes out clean. Serve warm. Makes 9 (1/2 cup) servings.

Because 1 serving of this recipe has a full serving of fruit and a sweet biscuit, 1/2 cup keeps carbs around 30 grams (2 carb. choices).

Note an unhealthy version of cherry cobbler: (1/2 cup + biscuit) = 386 cal., 10 g fat, 73 g carb

Ingredients

* 12 ounces large whole-wheat pasta shells
* 2 tablespoons slivered almonds, (1/2 ounce)
* 1 tablespoon curry powder
* 1/2 cup reduced-fat mayonnaise
* 1/2 cup low-fat plain yogurt, or reduced-fat sour cream
* 1/3 cup mango chutney
* 1 teaspoon turmeric
* 1/4 teaspoon ground cinnamon
* Pinch ground cayenne pepper, or to taste
* 2 cups cooked chicken, cut into 1-inch pieces (see Tip)
* 1/2 cup raisins
* 1/2 cup chopped scallions, (4 scallions)
* 1/2 cup diced celery
* Salt & freshly ground pepper to taste



1.Cook pasta in a large pot of lightly salted water until al dente, about 10 minutes. Drain and rinse. Set aside.


2. Toast almonds in a small dry skillet over low heat, stirring constantly, until golden, about 2 minutes. Transfer to a plate to cool. Return the pan to the stovetop and add curry powder. Toast, stirring constantly, over low heat until fragrant, about 30 seconds. Transfer to a small bowl; stir in mayonnaise, yogurt, chutney, turmeric, cinnamon and ground red pepper.

3. Combine chicken, raisins, scallions, celery and the reserved pasta in a large bowl. Add the dressing and toss to coat. Taste and adjust seasonings with salt, pepper and ground red pepper. Garnish with the toasted almonds.

Yield 6 servings

439 calories; 8 g fat (1 g sat, 2 g mono); 41 mg cholesterol; 69 g carbohydrates; 24 g protein; 7 g fiber; 515 mg sodium; 577 mg potassium.

This recipe is easy to make and very healthy. You may substitute other fish such as ocean perch, grouper, salmon fillets, flounder etc.

Ingredients:
* 2 (6 ounce) fillets red snapper
* 1/4 teaspoon garlic powder
* salt and ground black pepper to taste
* 1/4 cup picante sauce
* 1/2 lime, juiced

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Place a sheet of aluminum foil onto a baking sheet and grease lightly.

2. Place fillets onto the foil, and sprinkle with garlic powder, salt, and pepper. Spoon picante sauce over fillets and squeeze lime juice over the top. Bring the sides of the foil together and fold the seam to seal in the fish.

3. Bake in preheated oven for 15 to 20 minutes or until fish flakes easily with a fork.

Yield: 2 Servings

Nutritional Information:

Amount Per Serving:
Calories: 185 | Total Fat: 2.3g | Cholesterol: 62mg

Ingredients

1 quart water
2 lb extra lean ground beef (96% lean)
1 tsp cinnamon, ground
1 tsp ground cumin
1 medium onion, chopped
1 tsp Worcestershire sauce
2 medium garlic cloves, mashed
2 tsp salt
2 tbsp chili powder
1 tsp black pepper
1/2 tsp hot red pepper flakes
1/2 tsp ground allspice
6 oz tomato paste
3 bay leaves
4 oz canned mushroom slices, drained
3/4 cup medium green bell peppers, chopped

Directions

1. Brown meat, drain off fat.

2. Add remaining ingredients, bring to a boil.

3. Simmer for 3 hours, stirring occasionally.

Makes 4 servings. Weight Watchers PointsPlus=3 Per Serving

Per Serving
141.2 Calories; Total Carbs: 5.4g; Dietary Fiber: 1.4g; Sugars: 2.8g; Total Fat: 3.8g (1.4g Saturated,
2.4g Unsaturated); Potassium: 166.5mg; Protein: 22.3g; Sodium: 725.6mg

Dietary Exchanges

2 Meat, 1 Vegetable

A very simple and delicious low-carb chocolate cake.

Ingredients:

1/4 cup canola oil
1 egg, large
1 tsp vanilla extract
1/4 cup packed light brown sugar
1 cup Splenda No Calorie Sweetener, granulated
1 cup low fat buttermilk
1 1/4 cups white cake flour
1 tsp baking soda
1 tsp low sodium baking powder
1/4 cup unsweetened cocoa
1/4 cup hot water
cooking spray
2 tsp powdered sugar

Directions:
1. Preheat oven to 350 degrees F.
2 In a large bowl, whisk together the oil and the egg for 1 minute until the mixture is thick and frothy.
3 Add the vanilla, brown sugar, and Splenda, and beat with the whisk for 2 more minutes until the mixture is thick and smooth and the sugars have been thoroughly beaten into the mixture.
4 Add 1 cup buttermilk and mix.
5 Using a sifter or a metal sieve, sift the flour, baking powder, baking soda, and cocoa powder into the liquid mixture.
6 Whisk vigorously for 1 to 2 minutes until the batter is nice and smooth.
7 Pour the hot water into the batter and whisk one more time until the batter is again nice and smooth. The batter will be thin.
8 Pour the batter into a cooking spray coated 8x8-inch cake pan and tap the pan on the counter to level the surface and to help remove any air bubbles.
9 Bake for 18 to 20 minutes or just until the center springs back when touched and a cake tester or toothpick comes out clean. Do not overcook.
10 Remove the cake from the oven and cool.
11 Before serving, sift powdered sugar over cake.

Amount Per Serving
Calories 188.6
Total Carbs 27.2 g
Dietary Fiber 0.8 g
Sugars 7.9 g
Total Fat 9.2 g
Saturated Fat 0.8 g
Unsaturated Fat 8.4 g
Potassium 117.9 mg
Protein 3.6 g
Sodium 178.5 mg

Dietary Exchanges
1 1/4 Fat, 1/2 Other Carbohydrate, 1 Starch




Yield 9 Servings

Ingredients

• 4 tablespoons butter
• 1 tablespoon chopped pimento peppers
• 2 tablespoons finely chopped shallots
• 1 pinch ground black pepper
• seasoning salt to taste
• 3 slices bacon
• 24 small clams

Directions

1. In a small bowl, mix together butter, pimento peppers, shallots, ground black pepper and seasoning salt. Form the mixture into a ball shape, and securely wrap with plastic wrap. Place in the freezer approximately 30 minutes, until firm but not solid.
2. Place bacon in a large, deep skillet. Cook over medium high heat until browned but still tender. Drain and cut each slice into 8 pieces. Bring a medium pot of lightly salted water to a boil. Add clams and cook for 15 to 20 seconds or until open; drain and rinse.
3. Preheat the broiler.
4. Arrange clams on a medium baking sheet. Top each with 1 piece of bacon. Distribute equal portions of the butter mixture onto each clam atop the bacon.
5. Checking often to avoid burning, broil the clams 2 to 3 minutes, until the butter mixture has melted and bacon is crisp.

Yield: 6 servings (24 clams) Nutrition Information per serving Calories: 142 | Total Fat: 14.1g | Cholesterol: 33mg:

Ingredients:

• 1 whole chicken (about 3 1/2 pounds), cut into 8 pieces
• 1 Tbsp butter, softened
• 1 garlic clove, crushed
• 2 large onions, thinly sliced
• 1 Tbsp sweet Hungarian paprika
• 1/2 teaspoon salt
• 1/4 cup chicken broth
• 2 Tbsp sour cream

Directions:


1 Preheat oven to 450°F. Pat chicken dry with paper towels. Mix butter with garlic. Use fingertips to spread mixture underneath the skin on the breasts and thighs.

2 In a small roasting pan, stir onions with paprika, salt, and 1/4 cup of water. Arrange chicken pieces in the pan. Cook chicken for about 10 minutes on 450°F, then lower the heat to 375°F and continue to cook an additional 30 minutes. Chicken is done when the internal temperature of the chicken reaches 175°F (use a meat thermometer), and the juices run clear when the thickest part of thigh is pierced with a knife. Note that breasts cook faster than the thighs, so you may want to take those out if done first, and let the thighs cook a few minutes longer.

3 Remove chicken pieces to a platter and let sit for 10 minutes. You may want to cut away the meat from the bones, and cut the chicken pieces into smaller pieces (entirely optional). Skim and discard fat from onion mixture in the pan. Add chicken broth to the onions. Placing the roasting pan on a stovetop burner, bring to boiling over medium heat, stirring to loosen the browned bits. Stir in sour cream. Serve chicken with onions spooned over it.

Serves 4.

Ingredients:

• 6 pork chops
• 2 tablespoons steak seasoning
• 1 (12 fluid ounce) can or bottle beer
• 1 (18 ounce) bottle barbeque sauce
• 2 onions, sliced

Directions

1. Sprinkle pork chops with steak seasoning. Brown both sides in skillet. After the pork chops have been browned, remove them from the pan.
2. Pour into skillet one can of beer. Stir around the beer until all the particles on the sides have been incorporated. Pour in barbecue sauce and place the pork chops back into the pan. Add onions and cover. Simmer on low for 1 to 2 hours.

Calories: 288 | Total Fat: 6.7g | Cholesterol: 37mg per serving Yield 6 servings

Ingredients

• 4 skinless, boneless chicken breast halves
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon garlic powder
• 1 (10.75 ounce) can condensed cream of chicken soup

Directions

1. Preheat oven to 375 degrees F (190 degrees C).
2. Clean chicken breasts and season with salt, pepper and garlic powder (or whichever seasonings you prefer) on both sides of chicken pieces.
3. Bake for 25 minutes, then add cream of chicken soup and bake for 10 more minutes (or until done). Serve over rice or egg noodles

Servings: 4

Nutritional Information

Amount Per Serving Calories: 200 | Total Fat: 5.9g | Cholesterol: 75mg

Ingredients:

8 chicken thighs, skin removed
8 ounces tomato sauce
2 tablespoons tomato paste
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon Italian seasoning
1/4 teaspoon salt, or to taste
4 ounce can mushrooms, drained
8 ounces mozzarella cheese, shredded
1/4 cup parmesan cheese, 1 ounce

Directions:

Place the chicken in a greased 9x13" glass baking dish. Mix all the remaining ingredients except the cheeses. Spoon the sauce over the chicken. Cover with plastic wrap and microwave on MEDIUM power 30 minutes until the chicken is cooked through.

Top with the cheeses and cook, uncovered, on MEDIUM 5 minutes until the cheese is melted and bubbly. Let stand 5 minutes before serving.

Weight Watchers PointsPlus+ =5

Makes 4 to 8 servings

Nutritional Info:
Per Thigh: 198 Calories; 10g Fat; 21g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs

Tags: low carb recipes, low fat recipes, italian chicken recipe, low carb diet